This is your time to pause,
To breathe,
To gently let go.
This is your moment to rest,
To settle and to return to the calm,
Steady centre within you.
Take a moment now to settle into your body and into the space that holds you,
Gifting yourself this precious pause to offer tender loving kindness to both your mind and body.
Let's begin the meditation.
Gently close or soften your eyes and start to notice how you're feeling right now.
Let go of your day.
You have nowhere to go and nothing to do at this time of practice.
Allow yourself to release what you don't need,
Physical tension,
Mental clutter,
And any emotional heaviness.
And quietly thank yourself for taking this time,
Breathing in,
Breathing out.
Allow each breath to bring you more fully into this moment.
Breathing in,
Breathing out.
Feel the body breathing in and breathing out.
Nothing to change,
Nothing to force,
Just noticing the breath as it is.
If thoughts arise,
Imagine placing them gently on a cloud and watch them drift away for this time of practice.
And with kindness,
Return your attention back to the breath.
Breathing in,
Breathing out.
Breathing in,
Invite a sense of openness.
Breathing out,
Allowing the body to soften and relax.
Now come back to your natural breath and feel yourself held,
Supported,
And safe.
I invite you to bring your awareness to the crown of the head.
Notice any sensations,
Any holding.
If it feels right,
Imagine the tension melting away.
Move your awareness to the forehead.
Softening the muscles and letting the eyes rest.
Gently relax the jaw,
The tongue,
The lips.
And offer quiet gratitude for the mind,
The mind that reflects and learns.
Allow the face and scalp to soften completely.
Bring awareness to the neck and shoulders.
Let the shoulders drop,
Releasing any weight they've been carrying.
Allow relaxation to flow down the arms,
Into the hands,
And through to each finger.
Your hands now feel heavy and warm.
Bring your awareness to the chest and the steady rhythm of the heart.
Rest here for a moment.
Move your awareness to the lungs and abdominal.
Breathing in and breathing out.
Feel gratitude for the gift of the breath.
Allow the belly to soften deeply.
Now bringing awareness to the back,
Upper,
Middle,
And releasing along the spine.
Now move your attention into the hips,
The legs,
Calves,
Ankles,
Feet,
And toes.
Feel the entire body settling downwards,
Fully supported by the ground beneath you.
Imagine sending warmth and loving kindness to every part of your body.
Breathing in deeply.
Fill your heart with gratitude for this incredible body and all that it does for you.
And breathing out,
Allow the gratitude to gently spread through the entire body.
Now gently bring your awareness back to the breath.
And silently repeat to yourself,
I am grateful for my body's strength and the wisdom it carries.
Begin to bring gentle movement back into the body.
Wiggle the fingers and toes.
And when you're ready,
Slowly open your eyes.
Take one final deep breath in and a soft breath out.
And carry this sense of calm,
Gratitude,
And gentle presence with you into the rest of your day.
