This meditation practice is best done lying down,
But you can also do this seated wherever you find yourself.
Gently close your eyes and notice if there are any adjustments or distractions that you could eliminate before you start your practice.
What can you now do to bring yourself fully in to the present moment,
Making yourself more comfortable?
What are you letting go of as you arrive here?
There is a mindset shift as you begin your practice.
Letting go of the external distractions of the world.
You have chosen to be here in this moment.
How do you want to use this time?
Feel into your response.
I'll give you a few moments to set your intention now,
And begin to open your senses.
Welcome the environment around you,
Touch,
Temperature,
Hearing,
Sounds,
Smells,
Images.
And notice the space all around you.
The space in front of you,
Behind you,
To the left,
To the right.
Invite stillness into the body.
The body quiet,
Still,
Tranquil.
Allow everything that you hear,
Think,
See,
Or feel to be just as it is.
And notice what's present here.
This simple feeling of being open,
Body open,
Mind open,
Heart open.
And begin to feel the spaciousness of the body.
The body light,
Relaxed,
Spacious.
Relax the head,
Face,
Eyes,
Neck.
Release tension from the shoulders,
Arms,
Hands,
Fingers.
And notice any sensations in the hands and the spaces in between the fingers.
Soften the chest,
Abdomen,
Hips.
Feel into the thighs,
Back of the knees,
Ankles,
Feet.
Sense the space around the toes,
And feel into the space in between the toes.
Body relaxed,
Mind relaxed.
And begin to notice your breath.
The gentle rise and fall of your breath during inhalation and exhalation.
Like the ebb and flow of the waves,
The breath rises,
The breath falls.
The body functions by itself.
No need to do anything.
Just this perfect breathing apparatus that we have been given.
Each moment unfolding perfectly.
Now begin to notice your internal voice,
Thoughts,
Judgments.
Begin to come aware of this internal voice without being drawn into it.
Allow it to be here without making any judgment.
And notice this ability to take a step back,
Allowing it to be here without becoming engaged into it.
Just the awareness of it.
And if any negative thoughts arrive,
Even about this meditation,
I am not good at this.
I should be better.
My mind is too active.
Pivot.
Create the opposite statement.
My mind is calm,
Peaceful.
I could be better or I am good at this.
Notice what the opposite feels like.
Meditation is not about perfection.
It's about awareness,
Self-awareness and the ability to make conscious choices.
And notice how each time you meditate is different.
There isn't a perfect formula or a perfect way to meditate.
How a single noise or a troubling thought can disturb your practice,
Drawing you into a storyline of more thoughts.
Remember no thoughts is not the goal of meditation.
Simply awareness is.
This ability to bring yourself back again and again when you notice you have been distracted.
Begin to welcome something you are proud of,
Something you have a sense of pride or appreciation for.
It can be something simple,
An accomplishment,
A project,
A hobby.
Visualise it here.
Now bring to mind a mistake you have made,
Something you are beating yourself up about.
Notice all the sensations,
Thoughts,
Judgements.
Just your gentle awareness is needed.
Notice and observe the thought and let it go.
And what does perfection cost you?
Wellbeing,
Freedom to be who you are,
Happiness,
More time with loved ones,
Productivity at work.
And enquire into the following questions.
Am I using my time wisely?
Am I being productive?
Where do I make the most impact?
Whose standards am I working to?
Is it possible to truly ever get it perfect?
Who am I trying to please?
Can I be proud of my own work?
Do I need other people to be proud of it?
Can I please everyone?
Become this simple fact of being a human being.
No one is perfect.
Perfect doesn't exist.
Our world is constantly changing.
One moment might seem perfect,
Blue skies,
And then the wind blows clouds of rain.
And for some,
Rain is good.
And for others,
The sunshine is good.
There is no pleasing everyone.
And relax here knowing you're doing the best you can.
This moment,
This breath,
Right now is the only moment we can be fully alive and present.
Everything that has happened before is a memory,
And everything in the future is imagination.
This present moment is your life.
Each moment unfolding.
Each breath unfolding in the present moment.
And visualize the rest of your day with this presence.
Meeting each activity and relationship with this sense of openness.
This ability to respond and not react.
And begin to take several deeper breaths.
Bringing some gentle movement into the fingers and toes.
And slowly begin to reorientate yourself to the room.
Blinking your eyes open and closed.
Coming back to your wide awake and alert state.
