Hello and welcome.
My name is Abi and I am so glad you're here.
This is a 10 minute guided meditation to help you to relax and to set an intention of choosing how you respond to change.
So now find a comfortable position either sitting or lying down and when you're ready gently close your eyes and let's begin.
Let yourself arrive.
There's nowhere else to be in this moment.
Nothing else to do.
This is your space to rest and receive.
Let your body be held by the ground beneath you and notice the contact points,
The heels and the hips,
Maybe your shoulders,
Maybe the back of your head.
Just allow the weight of your body to settle a little bit more with every breath.
There's no effort here,
Just awareness.
Now bring your awareness to your toes and soften them.
Let them be heavy.
Then to the soles of your feet,
Your heels,
Your ankles.
Invite ease into these parts of you that carry so much.
Bring your awareness to your calves and your shins.
Feel into the space between skin and bone.
Notice if you are holding anything here and let it release.
Now your knees and thighs.
Let them melt.
Let gravity do the work for you.
Feel into your hips and your pelvis.
This is a centre of motion and stability,
Of power and vulnerability.
Notice what you're holding and how it feels to let even a little bit of it go.
Moving into the belly,
Let the breath move freely without force.
Let your abdomen soften,
Rise and fall.
With every exhale,
Feel a little bit more space within.
Bring your attention to the chest.
Notice the gentle rhythm of your heart beating here.
Change lives here in the choices made from compassion,
In the courage to let go or to begin again.
Now to the shoulders.
Unclench,
Uncurl.
Let them slide away from the ears.
So much that we carry here.
Expectations,
Responsibilities,
Stories.
Ask yourself if there is anything here that you can let go of,
Even just for these 10 minutes.
Moving down the arms to the hands,
Let the palms soften.
The fingers are loose,
Open to receive,
Not gripping.
Now draw awareness to your throat,
A place of voice,
Of truth and expression.
You choose how you speak your change,
How you share it and how you shape it.
Relax the face,
Unfurrow the brow,
Soften the jaw and now feel the whole body,
One connected form,
Gently breathing,
Held in stillness,
Supported by the earth and carried by your breath.
Know that change is always happening in the breath,
In the body,
In the thoughts that come and go.
But today we explore the powerful truth that while change is constant,
You choose how you change.
Now as you rest in this spacious awareness,
Imagine you're standing at the edge of a quiet forest at dawn.
The ground beneath you is rich and steady.
You feel the soft earth under your bare feet,
Cool and textured and supportive.
Ahead,
A narrow path curves gently through the trees.
The light is golden,
Filtering through the leaves that move slightly with the breeze.
This forest is a place of transformation,
Not dramatic or loud,
But natural,
Subtle and alive.
Every tree here once began as a seed.
Every fallen leaf has fed the soil for new growth.
Everything changes and everything belongs.
You take a few steady steps into the forest.
Notice how you feel as you move forwards.
With each step,
You shed something that you no longer need.
Maybe it's a story that you've outgrown.
Maybe an old version of yourself.
You don't have to name it,
Just feel it fall away like leaves dropping away in autumn.
With each breath,
You choose something new,
A quality you want to carry forwards with you.
This could be patience or courage,
Maybe softness,
Maybe clarity,
Or something entirely different.
Again,
Don't worry about trying to name it.
Just feel it settle gently into your being,
Like sunlight warming your skin.
There's no finish line here.
There's no pressure to be different.
Only the quiet recognition that how you approach change is yours to shape.
And just know that even in this stillness,
Transformation is happening.
Now gently to begin to bring some awareness back to your body as it rests.
Held and supported and ready.
We'll bring our focus back to the breath as it inhales and exhales.
And we'll start to form an intention,
Something that you can carry with you beyond this meditation.
Today,
Our intention is to meet change with steadiness and self-trust.
We'll take two grounding breaths to set this intention.
Inhale deeply in through the nose.
And exhale slowly to release.
One more nice,
Deep inhale,
Drawing in clarity,
Courage,
And choice.
And exhale,
Softening into trust and readiness.
And when you're ready,
Begin to invite some small movements back in.
Some wiggles of the fingers and the toes.
And in your own time,
Gently blink open your eyes.
Take any more stretches that feel nourishing to you.
Let change be gentle and let it be yours.
Thank you so much for joining me for this guided meditation.
If you'd like to hear more,
You can always follow me.
And I hope the rest of your day or evening is gentle.
