It's raining.
This is a meditation for those who are unwell,
Unsettled,
Unhappy,
Perhaps recovering from an illness or an operation.
Or just for someone who needs a little bit of rest and relaxation.
Rest and relaxation lead to renewal,
But sometimes this natural process can be hard to achieve.
Across the world,
Clinical research and studies clearly demonstrate the enormous benefit to our mental and physical health and wellbeing by practicing mindfulness meditation.
So this meditation is to use the awareness of being present with yourself,
Wherever and however you are,
And a relaxation to help bring physiological easement and balance to the mind and the emotion.
So,
Whatever your situation,
Right now you're here with me.
You're aware of my voice,
The rain on the roof,
You're aware that you're breathing and your own situation.
So let's begin.
Hopefully you've found a place to lay quietly.
So let's get intentional and get into a relaxed position.
As you lay,
Your neck and head may need a pillow for support,
And perhaps another under the knees to prevent strain on your lower back.
You may need the cover of a light blanket too.
You can allow your shoulders to slump slightly as you lay there,
And let your hands rest along your side,
Your legs uncrossed,
Allowing the feet to fall slightly apart.
If they're not already and you feel comfortable,
Gently close your eyes and then take a few deeper breaths and as you breathe out,
Let your body relax and soften as best you can.
And letting your breath come back to its natural rhythm now,
And gathering your attention,
Gathering your awareness to yourself,
And moving that attention to gently rest on your face,
Relaxing the face,
Relaxing the area around your eyes,
Letting your cheeks fall and your jaw drop a little,
Letting the mouth sag or open if that's comfortable.
Just relaxing the face,
No need to hold any expression right now.
Relaxing the shoulders,
The hips,
The knees,
The hands,
The feet,
Letting them soften and rest a bit more deeply into the cushions or mattress,
Allowing your awareness to gently spread over your whole body,
Holding the body in awareness.
Notice the breath,
Notice the breath as it moves in and out of your body.
Just stay with the breath for a little while.
Notice the movements of your body as the breath flows,
The rise and fall of your abdomen or belly,
And you can feel the lift and the drop of the chest,
The airflow in the nostrils.
Find a place where you feel the breath most,
Maybe the belly,
And let your attention rest there for a while.
Just noticing the rising and falling of the body as you breathe in and as you breathe out,
Not trying to change the breath in any way,
Not using any effort,
Just allowing the breath to flow naturally.
Just breathing and aware of it and aware of and sensations passing through.
Let them come and go,
Not trying to hold on to them,
But not pushing them away either.
Just let them appear,
Be here because they are here,
And then let them go.
And if a hundred thoughts arise,
Then a hundred times let them go,
But always gently and with kindness,
No judgement,
And then gently bring your attention back to the breath and the breathing,
And noticing the pause between the in-breath and the out-breath.
Staying with it,
Aware of the breath,
Aware of breathing,
Noticing the movement of the body as the air flows in and out,
In and out,
Moment by moment.
It's quite interesting to notice Germany uses this dejavu for the reason that something More deeply relaxed now,
The body soft and heavy.
Letting the breath be a light anchor as you open your awareness again to your whole body and letting it flow from the head to the toe.
Each part held in gentle awareness.
Just watching,
Observing the experience of being alive moment by moment as you breathe.
Letting the breath be a light anchor as you open your awareness.
Letting the breath be a light anchor as you open your awareness.
Knowing that your body,
Your body is a light anchor.
Your body,
Your being is nourishing,
Processing,
Supporting every moment of your life.
Knowing we're all part of and connected to other beings,
Their joys and struggles.
And knowing too that we are deeply connected to the creation that provides everything we need to live and take our place here at this time.
And as we come to the end of this meditation and prepare to carry on about our daily lives,
Let's just take a moment to recognize and congratulate ourselves on the effort and the willingness that it takes to make this time,
To take this time for yourself.
To recognize this self care that is deeply healing and good for our well being.
To bring in some relaxation in this quiet and nourishing way.
So come on in everybody.
