Hi and welcome,
This practice is your sacred moment,
A pause in your day where you can slow down,
Release any lingering tension and refocus your energy.
This session is all about nurturing yourself.
So as you are settling into this meditation,
Make any adjustments as you need for you to feel super comfortable.
If you like you can close your eyes to shut out the outer world,
But you can also keep them open with a soft gaze down in front of you.
Now rest your awareness on the breath,
Following the breath in,
Following the breath out,
Now take a deep breath in and as you exhale,
See if you can let go of any remaining physical strain or any mental clutter,
Then allow the breath to just flow naturally.
Observe the breath with gentle curiosity as it enters and leaves your body,
In and out,
In and out,
Now scan your body for any remaining tension,
Let's start by softening the forehead,
Relaxing the space between the eyebrows,
Loosen your jaws so that your teeth aren't touching,
Relax the shoulders,
Soften the tension in the torso,
Relax the hips and the glutes,
Letting go of tension in the thighs,
Relaxing the calves,
Softening the feet,
Briefly scanning each individual toe,
As you embrace this moment of stillness,
Watch your breath with an easy,
Relaxed and open mind,
Then pay attention to what your mind is doing,
Perhaps you notice thoughts drifting by,
Like clouds in the sky,
Just notice what is going on,
Acknowledge the pull of movement and the distraction,
But just notice it,
Without doing anything else.
Now imagine your mind as a compassionate elder,
With loving patience,
Give your mind permission to rest and recoup,
Simply guided towards the awareness of your body and your breath,
Just bring awareness to what sensations you feel in the body now,
Now as you bask in this moment of tranquility,
I invite you to set an intention,
What do you want to achieve,
What do you want to embody or manifest in your life right now,
Take a few deliberate breaths,
Inhaling positivity and exhaling any doubts or limitations,
As you breathe,
Allow these intentions to crystallise in your mind,
Then choose one intention that resonates most with you at this moment,
It could be a single word or a short phrase that encapsulates your current aspiration,
Embrace it with your heart and soul,
Now as you gradually transition back to your day,
Becoming aware of the sounds around you,
I encourage you to carry this intention with you,
Let it be your guiding light,
A source of motivation and inspiration in everything you do,
Whether you are facing challenges,
Making choices or embracing new opportunities,
Let this intention be a reminder of your inner strength and determination,
It is your compass guiding you towards the best version of yourself,
Now as you become more aware of the room around you,
Open your eyes if they were closed to rejoin this world,
Know that you have the power to make your intentions a reality,
Carry this positive energy with you and watch it shape your day,
Your workouts and your life,
Thank you for taking this time for yourself and for your wellbeing,
With intention,
You are capable of achieving greatness,
Have a wonderful and fulfilling journey ahead.
