This is the letting in the good meditation.
So coming into the posture that's comfortable for your body in this moment,
Sitting,
Lying,
Standing,
Just sensing your posture in this moment.
Maybe sensing the feet on the floor,
Sensing into the body,
Letting your eyes close or lower the gaze just to limit those distractions and then coming to your preferred anchor,
So maybe that's the breath,
The feet on the floor,
The body against the surface you're resting on.
I'll lead the practice as though it's the breath,
So sensing the breath in this moment,
Sensing the movements in your body as you breathe in and you breathe out,
Perhaps coming to the point where you can feel your breath the most wherever that is for you,
So maybe that's the nostrils,
The mouth,
The chest,
The belly and just resting your awareness there,
Feeling the movements of your body breathing right now.
I'm going to invite you to think of a pleasant experience something that you enjoyed,
Something that makes you smile,
It might be something really little,
Something that's happened to you,
Something that you've noticed,
Just something pleasant in your experience,
It might be a child,
A pet,
Someone smiling at you,
It might be drinking your favourite drink or the warmth of your cup,
It might be the sun on your skin,
It might be the thought of a friend,
It might be the comfort and warmth of your chair in the room that you're in,
And your mind might jump around as you settle on something,
Maybe just taking one of those pleasant experiences and bringing that to mind and as you hold that in your mind I'm going to invite you to relive that experience,
What happened,
How did it make you feel,
How does your body feel as you relive that experience right now,
Holding that image,
The situation,
What was happening,
The feeling that you felt,
How does your body feel right now,
Maybe there's warmth and lightness in the body,
Maybe in the chest area,
Maybe you can sense it in your facial expression,
Has that changed,
What's that like,
And maybe you can sense into your heart or your chest area,
How does that feel right now as you relive this memory,
This pleasant experience,
Even though it might be something little,
How does it feel in your body to hold that image and that memory and relive it in this moment,
Really enjoy this experience,
Really savour it,
Let it sink in,
Ideally let it sink in for at least 30 seconds,
Holding the image,
Replaying it,
How you felt,
How you feel right now,
Letting the feeling grow inside you,
Letting that good experience sink in,
Like drinking a warm drink on a cold day,
Maybe letting that sink in and radiate from the chest area into the rest of the body,
That sense of warmth,
Letting those good feelings saturate you in this moment,
And imagining it like a volume button,
Can you turn that volume up to maybe a 9 or a 10,
As you replay that pleasant experience and relive that moment,
Really turning up the volume so that you can be in this moment,
Letting it saturate you and fill your whole body,
And as you let that sink in,
Just noticing how you feel right now,
Mentally,
Physically,
Emotionally,
And letting go when you're ready,
When you feel that you're full up,
Letting go of that image and that experience,
And knowing you can return back to this and other pleasant experiences at any time that you want to,
So when you're ready,
Opening your eyes or raising your gaze,
And just taking in the room and your surroundings,
The light,
Your position in the room,
And having a stretch however your body wants to move,
As you go about and transition into the rest of your day.
