Hello and welcome.
My name is Fiona and I am going to be your meditation guide for today.
Thank you for joining me and thank you for being curious.
Curious of your own body,
Of your own self.
So I invite you to find a space where you can receive this meditation.
Where you can drop down and in to your own body without distraction.
You may like to sit down,
Lay down,
Whatever is most comfortable for you in this moment.
And to begin with,
With your eyes open,
I encourage you to scan your room.
Just really slowly taking a look around the room that you are currently in.
Letting your body adjust to this space.
Letting your body know that this place is safe to relax,
To slow down and to receive.
Looking above and below,
Looking beside you,
Behind you.
Just really taking in this whole space.
Not looking for anything specific,
Just receiving this space.
And allow this sense of slowness that you are creating to enter into your system,
Into your body.
As you take in your surroundings,
You are inviting in this intentional slowness to touch you.
And maybe you are noticing that you are starting to deepen your breath.
Maybe you notice that your body is needing some stretches to arrive more here,
Present.
So do what it is that your body is asking for in this moment.
As you continue to scan and orient yourself in your space,
As your body continues to slow down and create spaciousness.
And then I invite you to take a couple of deep breaths.
Taking a breath in through the nose,
And expanding that exhale through the mouth.
Allowing the exhale to be longer than the inhale.
Slowly and gently releasing,
Exhaling.
Deep breath in through the nose and releasing on the exhale.
Two more in your own time.
Feeling your body grounding,
Maybe becoming heavier,
Maybe softening.
And then slowly and gently allowing your eyes to flutter closed.
Otherwise a light and soft gaze down and in.
Allowing the tension to fall down your shoulder blades,
All the way down.
Allow a melting,
A softening happen within you.
Noticing if your stomach is clenched,
If you are squeezing it in.
Can you allow the space in front of your belly to hold you.
Allowing any tension in your hips to roll down,
Down into the earth beneath you,
Into the surface that you are resting on.
Noticing if there is any tension or pain in your legs,
In your ankles,
In your feet.
Allowing the inhale to bring awareness and the exhale to release that tension.
Not forcing anything here,
But just seeing if there is space for a little bit more softness.
And bringing your attention now to your energy.
Noticing how you are feeling today.
How is your energy today?
Not judging,
Just noticing,
Just witnessing how you are feeling today.
Maybe there is a tiredness,
An exhaustion,
Fatigue.
Maybe there is an excitement,
Apprehension.
Maybe there is just so much love.
Whatever it is,
Is all that it needs to be.
Becoming aware now of your breath.
Noticing if it is shallow or deep.
Noticing if you can bring that breath deeper into your belly.
Just following that breath in and out of your body.
Becoming aware of your natural breathing pattern.
Noticing your posture.
Are you leaning forward,
Anticipating my words,
Reaching,
Grasping for what is to come next?
Or are you softened and relaxed into the back of your body?
Can you bring more awareness,
More focus to the back of your body?
Can you lean into the back of your body knowing that you are safe there too?
That there is no need to reach and grasp for what is in front.
That you can be here,
Relaxed,
Open,
Surrendered.
Noticing if there are any sensations that are flowing through your body.
Any heat or coolness.
Any tingling.
Becoming aware of the subtleties within your body.
What do you feel?
Inviting in this awareness.
Allowing yourself to become more intimate with these aspects of yourself.
Now that we've done this internal body scan,
Gotten to know ourselves and how we're feeling in this moment,
I invite you to take a couple of nice breaths like we did at the start,
Where we breathe in through the nose and out through the mouth,
Strengthening the out breath.
So together we can breathe in and out.
In,
Out.
One more time.
Maybe now you would like to place your hands on your body if they're not there already.
Maybe placing one hand on your heart and one hand on your lower belly,
On your heart,
On your womb.
Maybe you would like to give yourself a self-hug,
Holding yourself just below the shoulders on either side.
Not grasping,
Not too much tension,
Just enough to let your body know that you're safe,
That you're loved,
That you're here.
Just giving a little bit of loving touch to these places on your body.
We so often comfort and give love to others through our hug,
Through our touch,
But we rarely give it to ourselves.
So just take this moment to really hug and appreciate yourself,
To really honour you in this moment.
And then when you feel ready,
When it feels good for you,
I invite you to very gently and very slowly start to open your eyes,
But by looking at yourself,
Your body first.
Opening the eyes,
The light gaze downwards.
Maybe you would like to look at your hands,
Your arms.
Maybe gazing at your stomach or your legs.
And you can continue to give yourself this loving self-touch,
This loving hug as you look at yourself,
As you realise that you are here in this magnificent body.
Giving appreciation for this body and all that it does for you.
All that it has helped you hold and carry,
And all the places it has taken you.
And then you can slowly start to orient back to this outer world,
To this outer room.
Just scanning this room that you're in.
Very slowly,
Very gently,
Very softly with your eyes,
Just passing over the different objects,
The different surfaces,
Like we did at the beginning.
Readjusting,
Letting your body know that we are coming back out,
Out into this outer world,
Into this outer experience now.
I want to thank you so much for joining me in this meditation,
In this moment of getting to know yourself somatically,
In this moment of receiving.
And remember,
Whenever your day gets a little bit too tough,
A little bit overwhelming,
You can come back to this full meditation or any of these practices inside this meditation,
Which will help you to come back to your body.
So again,
Thank you so much for joining me.
Thank you for being curious.
And enjoy the rest of your day,
Or the rest of your evening.
Thank you.
