Welcome to this guided meditation.
This is a moment for you,
A little space to pause,
To soften and to give yourself permission to relax.
Find a comfortable position,
Sitting or lying down,
And allow your hands to rest wherever they feel comfortable.
And when you're ready,
Gently close your eyes or soften your gaze.
Feel the support beneath you.
Notice where your body meets your chair,
The bed or the floor.
Allow yourself to settle into that support.
There is nothing you need to achieve in these next few minutes.
You can just simply be here.
Now begin to notice your breathing.
The air flowing in and flowing out.
There is no need to make your breath deeper or slower.
Just notice it as it is.
And with your next out-breath,
See if your shoulders can soften a little.
Let your jaw relax.
Let the small muscles around your eyes soften a little bit more.
Perhaps your mind is still a bit busy,
Thinking about your day,
Remembering something you need to do.
Or already moving ahead to what comes next.
That's okay.
You don't have to push any of those thoughts away.
And you don't have to follow them right now.
Whenever you notice that you've become distracted.
Gently return to the sound of my voice.
And to the feeling of your breath.
There is no need to be hard on yourself.
You can always begin again,
As often as you need.
For now,
Imagine setting down the things you've been carrying today.
The plans,
The unfinished tasks,
The things you're still trying to figure out.
You don't need to find a place for everything.
Just let it wait for a few moments.
And if it feels helpful.
Quietly or out loud,
Say to yourself.
I'm allowed to take a break.
I can leave this for now.
Notice how those words feel to you.
There is no particular feeling you need to have.
Just offer yourself that permission.
Now I invite you to bring your attention back to your body.
Notice your hands.
And they soften.
Notice your belly.
See if you can let go of any holding there,
Even if it's just a little.
Let your legs rest and let your feet be at ease.
Allow yourself to be supported.
Switching off doesn't have to mean a completely quiet mind.
Perhaps for this moment it can mean letting a thought pass without needing to do anything with it.
Like a cloud in the sky.
Just letting it pass through.
Giving yourself a little less to hold.
One breath at a time.
Stay here in this space for a few more breaths.
And if your attention wanders,
You can always return to my voice or to your breathing.
To this moment right here.
And you can always think about those clouds in the sky.
Just drifting and passing through.
As we begin to close,
Feel the support beneath you once more.
Notice the sounds around you.
Gently move your fingers and your toes.
Maybe you like to stretch yourself a little bit.
Slowly come back to the room.
And when you feel ready.
Open your eyes or lift your gaze.
There's no need to rush.
Take this little moment of kindness with you as you continue your day.
Thank you for meditating with me today.
My name is Vi,
And I hope to see you again soon.
Have a beautiful rest of your day.
