Welcome,
I'm so glad that you're here with me today.
Before we delve into our meditation,
Let's take a moment to settle into a position that feels comfortable for you.
Whether that's seated,
On a chair,
Or maybe you're lying down on a yoga mat or in your bed,
Choose a position that's the most comfortable and relaxing for you.
When you feel ready,
I invite you to gently close your eyes if it feels comfortable and safe for you to do so.
Or you may prefer to soften your gaze onto a particular object or maybe a space on the ceiling if you're lying down,
Allowing your gaze to be gentle and soft.
I'd like us to take a few cleansing breaths together.
We'll be breathing in through our noses and exhaling through our mouths with an audible sigh like we're letting go of any tension that we might be holding onto.
Let's do a few of these breaths together.
Breathing in through your nose and holding for a second at the top and exhaling with an audible sigh through your mouth.
Let's do another.
In,
Hold.
One more together here,
In through your nose,
Pausing at the top and exhaling with a sigh through your mouth.
Just allow your breath to come back to its natural rhythm,
Not forcing anything,
Just allowing your breath to be as it wants.
And as your breath is returning to its natural rhythm,
Just allow your mind and your body to arrive here.
You don't need to rush this moment.
You may notice that your mind is still moving a little.
Thoughts may be drifting in and out and that's completely okay,
That's just human.
There's nothing that you need to change,
But just simply notice that these thoughts are here.
Acknowledge them.
You might quietly say to yourself,
I'm allowed to be as I am right now.
Now,
I invite you to gently bring your attention to the way that you've been speaking to yourself lately.
Not analysing or judging yourself,
But just noticing how you've been speaking to yourself.
Perhaps there have been moments of pressure,
Moments of self-doubt,
Or moments where you felt like you should be doing more or being more.
And if that feels familiar,
Please know that you're not alone.
And softly,
You can say to yourself that you're doing the very best that you can.
Without forcing anything,
Begin to imagine what it might feel like to soften that voice,
Even if it's only slightly.
You're not replacing it or pushing it away,
You're just softening the edges,
Almost like you're turning the volume dial down just a little.
You could say to yourself,
I don't need to be perfect right now,
And I can be a little gentler with myself,
Bringing your attention and awareness back to your breath,
Allowing it to be slow and steady,
And with each inhale,
You're creating a little space,
And with each exhale,
You're softening a little more.
You may say that with this breath,
I soften.
And with this breath,
I let go of a little more pressure.
Imagine now that you are sitting with yourself,
And you're talking to yourself as you would with someone you care about.
Not trying to fix them,
Not rushing them,
But you're being there.
You're patient,
You're understanding,
And you're kind.
You might gently say to yourself,
I'm here for myself,
And I don't need to push myself right now.
I'm going to offer some affirmations now,
And some of these may reach you,
They may resonate,
And some may not,
And that's completely okay.
But just let them land,
And notice which ones may feel supportive for you.
I am allowed to slow down.
I am enough,
Even on the days I don't feel like it.
I can meet myself with kindness.
I don't need to have everything figured out right now.
I don't have to earn my rest.
I can soften,
Even just a little.
There is nothing I need to prove right now.
And I am enough,
Exactly as I am.
For a few more breaths here,
Allow yourself to simply rest,
There's no effort required,
No expectations,
Just you,
Your breath,
And just being here.
Take a moment to notice how you feel.
Maybe you feel a little lighter.
Maybe you feel less tension.
Maybe you feel a little calmer,
Or maybe no difference at all.
Maybe you have a little more understanding,
Or gratitude that you've taken time today,
Just for you.
Before we start to come back to our minds and our bodies,
And to close our meditation today,
I'd love for you to carry this with you,
That kindness doesn't have to be loud.
It can be quiet.
It can be small.
Please take care of yourself,
And it can begin right here.
You may like to bring back some gentle movement to your body.
Maybe wiggling your fingers and toes.
Maybe moving your neck and head just very gently and slowly side to side for that gentle neck stretch.
Take any movement that you need and that feels good for you.
And then in your own time,
And there's absolutely no rush,
If you've had your eyes gently closed,
Start to open them gently now.
Or if you've had your gaze softened,
Start to bring your attention and awareness back to the surroundings,
Allowing your gaze to refocus.
I know that you're a very kind person,
And I hope that you can be kind to yourself too.
Thank you so much for meditating with me today.
I hope to see you again soon,
And I hope you have a wonderful rest of your morning,
Afternoon,
Or evening,
Wherever you are joining me from today.
