So,
Settling into a restful position,
Either seated or reclined.
If you feel comfortable,
Close your eyes or fix your sight on a particular point in the room.
Let's start by calming the body.
Move your awareness to your feet.
Feel a gentle wave of relaxation starting to flow through them,
Perhaps noticing a gentle and subtle sensation of heaviness.
Allow your feet to truly switch off.
Just allow it to happen.
Slowly allow this feeling to rise into your ankles,
Your calves and your knees.
Allow this gentle relaxation to continue to move upwards,
Through the thighs,
Releasing all tension.
Leaving your leg muscles heavy and entirely at peace.
Turn your awareness to your hips,
Pelvis and surrounding muscles.
Sense a deep calming in your stomach and lower back as your muscles release and relax.
Allow the relaxation to spread to your chest,
Back and sides,
Bringing with it a state of profound calm as though a burden has been lifted from you.
Now bring your awareness to your hands.
Let the feeling of relaxation travel from your fingertips to your wrists.
Sense any stress dissolving as you loosen the muscles in the forearms,
Moving through your elbows and into your upper arms,
Leaving you with a sense of lightness and serenity.
Moving into the shoulders now,
Releasing any tension in the shoulders,
Let them drop into a relaxed position.
Letting go of any strain,
Any tension.
Bring your awareness to your neck,
Allowing the muscles to unwind to release tension,
And calming your face and head,
Sinking into a sensation of peace and tranquillity.
Take a few moments to embrace this deepening relaxation throughout your entire being,
Feeling totally at ease and content.
Now gently,
Move your awareness within,
Connecting with your genuine self,
Reflect on your values,
What resonates with you?
What principles guide you?
Spend a few moments considering your ethical compass and what you cherish most.
Your values are foundational to who you are.
Acting in alignment with them becomes a guiding force in your life.
Consider how empowering it feels to live true to your values.
Reflect on how they manifest in your actions,
Such as honesty translating into truthfulness or family importance reflecting in the time you devote to loved ones.
Think about how these values can steer your daily actions and decisions.
Next,
Explore the other elements that compose your true self.
Picture yourself in a normal day,
Observing your activities and actions.
Now visualise yourself in an empty space,
Stripping away barriers like self-doubt,
Lack of resources,
Illness or past burdens.
Notice them fading,
Notice them being replaced by self-assurance.
Imagine this new version of you,
Unobstructed,
Who are you at your core?
Bring to mind your passions,
Personality and what brings you joy.
Let the image crystallise in your mind.
Now imagine yourself as a joyful child,
Recognising that child's potential and consider the similarities between then and now.
Step into the child's perspective,
Recalling dreams and aspirations that reflect your genuine self.
Take a few moments to reflect on these insights.
Create a final mental image of your ideal self,
Rich with positive traits,
Habits,
Behaviours.
Immerse yourself in this image of your ideal self.
Step into the vision,
Fully embracing and becoming this ideal version of yourself.
Having a deep sense of calm,
Knowing that this is you.
Make a commitment in this moment to take your authentic self into your daily life,
Allowing it to guide you and shape you,
Remembering that beneath life's struggles,
Your true self remains constant.
Make a commitment to carry your authentic self with you throughout your day,
Remaining confident and connected,
Feeling joyful by being truly yourself.
And so we begin to move towards the end of this meditation.
Bring your awareness into your fingers and toes,
Bring in some movement,
Feel the muscles of your body re-energising.
And when you're ready,
Take a deeper awakening breath,
Bringing back your true self,
Gently opening your eyes and returning to the day.
