Welcome.
I'm so pleased you've taken this time to join me.
In this meditation we will connect with the wisdom of your body and cultivate a gentle sense of self-compassion.
We'll start by noticing the breathing,
Grounding and then gently working our way from our feet upwards.
Honouring all the wisdom of your body's signals and sensations with kindness and care.
So we will begin.
Find a comfortable sitting or lying position,
Making any last adjustments to your position or your posture,
To allow yourself to feel relaxed,
Supported,
But awake with your attention and your awareness.
Allow your eyes to softly close if that feels safe and comfortable for you.
I invite you now to take a slow deep breath in.
With your breath out,
Begin to settle into this present moment.
Just allowing yourself to relax a tiny bit more.
Feeling the weight of your body and the sense of gravity holding you safe and supported.
Now let's begin to shift your attention towards your breathing.
No need to change it in any way,
Just simply observing the breath.
Feel the natural rhythm of your breath.
Noticing the rise and fall of your chest or your belly with each breath in and each breath out.
Feeling the sensation of air entering and leaving your nostrils.
Or maybe noticing the sensations of air in your throat.
As you breathe imagine each breath bringing into your body kindness and acceptance.
And each breath out releasing any tension,
Worries or negative thoughts.
Remind yourself this is a time for you to listen to the quiet stillness of the rhythm of your body.
And if you notice that your attention has wandered at any time,
Perhaps thinking or maybe elsewhere,
Then just remind yourself this is quite natural and it's what our minds do.
Accepting this mindful noticing moment with compassion and no judgment.
And then gently invite your attention back to the breathing or the body.
Let's now move your attention down towards your feet.
Feel the contact points where your feet meet the surface or the floor beneath you.
Begin to notice any sensations in your feet.
Perhaps you notice warmth,
Coolness,
Pressure,
Tingling or softness.
Or maybe none of these.
Maybe they just feel neutral.
Allowing any sensations,
Wherever they are,
Just to be.
Allow your feet to relax and settle even more into the ground now.
Feeling stable and supported.
Perhaps imagining roots extending.
Bring your feet deep into the earth,
Anchoring you with a felt sense of strength and presence.
Now bring your attention upwards towards your ankles,
Your calves,
Your shins.
Noticing any sensations here.
Any tightness,
Warmth,
Coolness or areas of ease or pleasant sensations.
Noticing with a kind and compassionate and non-judgmental curiosity.
Remembering there's no right or wrong about what you're noticing.
In any way,
Practice is just noticing and allowing.
Continuing upwards,
Bringing your attention to your knees and your thighs.
Notice the outline,
The length and the weight of your thighs.
Maybe the surface they're resting on.
Beginning to be curious about any sensations in this area too.
And also just allowing those sensations to just be.
Take a moment now to appreciate the huge effort your legs make to support you,
Even in times of discomfort perhaps.
Bring your awareness to your hips and your pelvis area now.
Perhaps noticing the contact of your sit bones with your seat or surface.
And again noticing with a kind and compassionate curiosity.
Any sensations.
Allowing and accepting whatever's present in this moment.
Remove your attention to your lower back,
Your belly.
Perhaps you notice the gentle rhythm of your breathing here.
Maybe you can invite your belly to just soften a little more in that breathing.
Noticing this softness in your belly.
Perhaps just bringing your attention to any felt sense of contrast between the soft belly and your strong back.
Noticing this soft front,
Your soft belly and your strong back.
Maybe you can silently or aloud say to yourself,
It's okay I'm here for you.
It's okay,
I am here for you.
Bring your attention to your chest and the area around your heart next.
Maybe you notice your heart beating.
Perhaps there are feelings or emotions that come into your awareness.
Warmth,
Tenderness or a feeling of vulnerability.
Or maybe you don't notice anything at all and that's okay too.
I invite you,
Whatever you're noticing,
To send yourself some loving kindness to this area.
Your heart and your chest space.
And silently or aloud say,
May I be gentle with myself,
I am listening.
May I be gentle with myself,
I am listening.
Notice your shoulders,
Arms,
Your hands.
Feeling any contact and sensations.
Any tingling,
Warmth.
Noticing any relaxed muscles,
Feeling of pleasure,
Comfort.
Perhaps inviting a gentle compassion into these areas.
Your attention offering a sense of release and care towards your shoulders,
Your arms,
Your hands.
These areas that work so hard for you every day.
Now bringing your attention upwards towards your neck and throat.
Notice any sensations of tightness or openness.
And breathing softly into this space in your throat.
Repeat silently or aloud.
I am listening and I speak with kindness.
I am listening and I speak with kindness.
Bringing your awareness now to your face,
Your jaw,
Lips,
Eyes and forehead.
Noticing what sensations are present here.
These muscles in your face work so hard all day for you.
Perhaps inviting your awareness to gently soften these muscles.
With a sense of appreciation.
Allowing them to relax and soften,
Even just a tiny bit more.
I invite you to offer these words of encouragement to yourself right now.
Either silently or aloud.
All parts of me are deserving of my love and kindness.
And as you repeat this notice what feelings or emotions arise in your body.
All parts of me are deserving of my love and kindness.
Noticing the crown of your head next.
This a point of connection to your highest self,
Your spirit.
A reminder that your wisdom and compassion is infinite.
You are not broken.
You are connected to the universe.
Begin to deepen your breath once more.
Noticing the flow of the breath in and out.
Beginning to expand your awareness back towards the whole body.
Sitting or lying here now in this present moment.
Feeling supported and feeling held in the expansive wisdom of your awareness.
And with kindness and compassion being with this expansive field of ebbing and flowing of the sensations and the wisdom of your body.
Taking a moment to recognize the innate worthiness of your whole body,
Your whole being.
Acknowledging all the wisdom and all the love it holds.
Gently reminding your whole wiser self.
Not saying aloud or silently.
I am here.
I am listening.
I am here.
I am listening.
And as we come to the end of this meditation,
I wanted to share with you some words from Tara Brack.
When we're awake in our bodies and sense,
The world comes alive.
Wisdom,
Creativity and love are discovered as we relax and awaken through our bodies.
Now in your own time,
I invite you to gently wriggle your fingers and toes.
Begin to stretch gently if you wish.
Opening your eyes in your own time,
Looking around the room.
Bringing your attention back into the space that you're in today.
I offer you an invitation to carry this felt sense of gentle self-compassion with you as you continue your day.
And remember,
Your body is talking.
The invitation is to listen with compassion.
Thank you for listening.
Thank you for joining me today.
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