Welcome to this practice.
This is a space just for you.
A moment to pause,
To step away from the doing and the getting things done.
Want to reconnect with yourself.
This practice centres around one single question.
What do I need?
Not what do you need to get done.
Not what is on your to-do list.
But what do you need as a human in this moment right now?
So let's take a pause together and gently turn inwards.
I invite you to find a space which is quiet and calming.
A place where you will not be interrupted.
This meditation can be done either sitting or lying down.
Using the option which is most comfortable for you in this moment.
This may be different on different days and that is more than okay.
If you are sitting on a chair,
Sit upright yet relaxed.
Feel your feet grounded on the floor beneath you.
And notice the parts of your body in contact with the chair.
Feel the support and solidity beneath you.
Resting your hands lightly in your lap.
If you are lying down,
Begin by feeling where your body is connected with the surface beneath you.
Notice each point along the back of your body.
And feel yourself being held and supported.
And sting your hands gently by your sides.
I invite you to take a moment to focus on your breath.
If this feels comfortable for you.
Noticing the inhale.
Noticing the exhale.
And with each exhale inviting the body to soften and any tension to release.
From your tool.
Your forehead.
Your shoulders.
Your arms.
Your hands.
Your thighs.
Your cough.
And your feet.
And when you feel ready,
I'd like to invite you into a visualisation.
Imagine yourself standing at the edge of a vast still lake.
Kind of stillness where the water looks almost like glass.
You are safe here,
Grinded on a gentle,
Pebbly shore.
With the ground solid and steady beneath your feet.
Taking a moment to notice this place.
Lights.
The air.
Quiet.
There is nothing you need to do here.
Know where you need to be.
This place is just for you.
As you look down,
You notice the pebbles beneath your feet.
Smooth yet worn and familiar.
I invite you to begin to collect a few of them.
Whichever ones you feel drawn to.
Folding them gently in your hands.
And as you hold your first pebble.
I invite you to drop it gently into the still water.
Watch the ripples move outwards from the centre.
Slowly and quietly.
And as those ripples move.
I invite you to ask yourself.
Softly and without pressure.
What do I need?
Not what do I need to get done.
Not what do I need to do or what have I got to get done.
That's what do I need.
As a being on this earth.
In this body,
In this moment.
What do I need to feel more like myself?
To fill up my cup.
To restore and rebalance.
Keep gently asking.
And pick up a new pebble each time.
Dropping it into the water.
Watching those ripples spread and soften.
You may get a word,
A feeling.
An image.
And color.
A sensation.
Or perhaps nothing arrives yet.
And that is absolutely okay.
Simply stay with the question.
What do I need?
I will leave that question with you for a few moments now.
And as you come back to the sound of my voice.
I want you to know that whatever arose for you,
Whether that was words,
Sensations.
Images,
Colours.
Or perhaps simply a quiet stillness.
All of that is okay.
Whatever came up will mean something to you.
Even if it doesn't feel fully clear just yet.
Press that.
As we begin to bring this practice to a close,
I invite you to take one slow breath in.
And with a long gentle exhale.
Let yourself arrive fully back into the room or space around you.
Begin to bring gentle movement back into your body.
Wiggling your fingers and toes.
And opening your eyes when you feel ready to do so in your own time.
This is a meditation you can return to whenever you need.
Whenever life feels full or busy.
Or when you simply want to take a pause and come back to yourself.
Sometimes we just need to ask the question and create the space to listen.
I hope you feel a little more nourished.
A little more grinded.
And a little more connected to yourself.
Take care and see you again soon.
Thank you for joining me.
