Welcome,
This meditation is here to help you connect with your body in a gentle,
Safe way to explore the sensations that you're feeling and perhaps to hear the message your body has been trying to share with you.
There's no rush,
There's no pushing,
Just time and space to notice,
To feel and to listen.
First we want you to settle into your breath.
Get into a comfortable position,
Either lying or sitting down.
Stretch your body in every way that feels good to you.
Begin by closing your eyes if that feels comfortable.
Let your attention rest on your breath.
I would like you to start with a couple of deep,
Nice,
Relaxing breaths.
Let your attention rest on your breath.
Slowly breathe in through your nose for 1,
2,
3,
4,
5.
Then open your mouth and with a sigh,
Let everything melt.
Breathe out for 1,
2,
3,
4,
5,
6,
7,
8.
Now repeat that by yourself.
Breathing in.
Breathing out through the mouth with a big sigh.
Breathing in and breathing out.
With each exhale imagine how the surface beneath you takes a little more weight of you.
Your body is supported,
Your breath is steady,
Your mind is softening.
Now gently scan your body.
Notice where you feel most at ease.
It might be in the palm of your hands,
Or your feet,
Or your belly.
Where does your body feel warm and relaxed?
We're going to use that area as your anchor point.
Now scan your body again.
Which area of your body is most screaming out for you to listen?
Through tension,
Discomfort,
Pain?
Have a look at it.
How big is the area?
What does it feel like?
But what does it really feel like?
Try not to judge with words,
Just try to pay attention.
Is there different parts of it?
Could you give that feeling,
That area,
A colour?
Don't overthink it.
Whichever colour comes first might be the one.
Now if it becomes unbearable,
Swap back to your safe spot.
Your anchor point.
Until you feel more relaxed.
Now I'd like you to swap in between your safe place and the tension place.
The place where your body is trying to get your attention.
Try to stay with that place as long as it feels safe,
And move back to your safe place.
It's like a pendulum of attention between your safe place and the place in your body where attention is held.
This teaches your nervous system that it is safe to feel.
It is safe to feel even the most uncomfortable sensations.
Try to notice its qualities without any judgment.
And if it becomes too intense,
Move back to your safe place.
Your anchor point.
Let your nervous system know it can touch the difficult spot without being overwhelmed.
When you feel ready,
Rest your awareness gently on the area of tension.
Imagine that this part of you is like a person,
A part of you that's been trying to get your attention.
You don't need to fix it or tell it what to do,
Just be with it.
Just sit like you would sit with someone that is in pain.
Just hold space for them.
Feel your breath moving in and out as you sit with this part.
Perhaps it carries sadness,
Perhaps it feels lonely,
Perhaps it's tired from carrying too much for too long.
Whatever it is,
Let it know.
I hear you,
I'm here with you,
You are safe with me.
Listen to its message.
Not just with your mind but with your whole body.
What is this part longing for?
What does it need less of?
What does it need more of?
Don't force an answer.
Sometimes just the act of listening is what allows the body to soften.
Now imagine a bright warm light of energy coming straight into your heart.
Opening your heart and filling it with love and calm.
With every in-breath,
This light is spreading through your body bit by bit more and more.
With every in-breath,
This light is expanding all through your body.
Until your whole body is radiating in beautiful bright light.
Feel how it changes the space around you.
How everything around you gets affected by your inner bright light.
Your heart is wide open.
Your whole body feels loved.
Now imagine this bright light surrounding yourself spreads into the room that you're in.
The whole room lights up.
Then your whole house including your whole family.
It spreads through your suburb,
Your city,
Your country,
And all over the world.
Let your light shine as bright as it can be.
Everyone you will meet will meet your light.
Bring your hands to your heart.
Feel the gratitude for your willingness to listen to yourself today.
Gratitude for the love and wisdom you carry within.
And the love that moves through you to everyone around you.
Take one more slow deep breath in and let it go.
When you're ready open your eyes and return to your day and carry that light wherever you go.
