Hi and welcome to this meditation.
I'm going to lead you through a calming checking in practice.
This meditation is best listened to in the laying down position with your head on a pillow in a calming environment.
Once you're all settled gently close your eyes or soften your gaze and tune in to your breath.
Now I just want you to notice your breath without trying to change it and notice if you feel tense or relaxed without trying to change that either.
Inhale through your nose and then exhale out through your mouth.
Continue to take deep full breaths in through your nose and out through your mouth.
As you breathe become aware of the state of your body and the quality of your mind at this present moment.
Where is your mind?
Is it wandering or is it at home within the breath?
Being aware is key here.
If your mind does start to wander just gently bring yourself back to your breath and this practice.
Now I want you to bring your attention to your body.
Take a deep breath in through your nose and out through your mouth.
In this moment I want you to locate where you feel tension and unease the most right now.
Is it in your neck,
Your stomach,
Your head?
Let yourself feel into different parts of your body for a few moments.
Once you have located where you feel the most tense and unable to breathe in and out through your mouth and out through your mouth.
I want you to gently place both of your hands on that part of your body if that is possible for you at the moment and breathe in and out for two deep breaths.
I want you to keep breathing in and out whilst being with this part of your body allowing your gentle hands and breath to be supportive.
Continue to focus on your breath on each inhale I want you to internally say to yourself I care for you and on each exhale I am here for you.
This mantra is directed at the part of your body that is feeling pain and unease.
Let's start with a deep inhale through your nose I care for you and exhaling out through your mouth I am here for you and again inhaling through your nose I care for you and exhaling out through your mouth I am here for you.
Take a few moments to breathe and recite this mantra internally.
Notice how it feels to speak to your body in a safe and supportive way.
If your mind wonders simply come back to your breath and the mantra.
Now I want you to place both of your hands on your heart space and I want you to tune in to how you are feeling emotionally.
Are you in a good place right now or are you going through a few challenges?
Is your heart feeling open or is your heart feeling closed?
Now there's no need to judge what you are feeling by just being open and aware of what is coming up for you.
Continue to focus on your breath on each inhale I want you to internally say to yourself I am listening and on each exhale I support you.
This mantra is directed at your heart area.
Let's start with a deep inhale through your nose I am listening and exhaling out through your mouth I support you and again inhaling through your nose I am listening and exhaling out through your mouth I support you.
Take a few moments to breathe and recite this mantra internally.
Notice how it feels to speak to your heart in a safe and supportive way.
If your mind wanders at any point know that it's okay it's the nature of the mind to wonder.
Simply bring your attention back to the breath and your mantra.
Notice how thoughts come and go whether positive or negative and simply allow them to pass on like leaves on a stream.
Let your breath become more smooth and effortless and begin to breathe in and out through your nose.
Feel the flow of air moving into your lungs and then back out into the world with keeping your hands still placed on your heart space.
Remember you are being present with your emotions and body which is showing care and kindness towards yourself.
You are doing a great job.
Imagine now that you could breathe into your heart and visualize love pouring out of your hands into your heart space.
Let this love warm and pour into your heart center feeling the rest of your body.
Feel a sense of comfort and calm traveling up through your chest into your neck and head out into your shoulders arms and hands and then down into your ribs belly pelvis legs and feet.
Allow a sensation of warmth to fill you from head to toe.
Breathe here and know that love is always available for you when you need it.
For one minute I want you to sit with your heart and gently ask yourself what words of comfort do I need right now?
What is something that I can say to myself that I can hold on to after this practice?
Be patient with what comes up for you.
When you're ready I want you to take two deep mindful breaths and then softly open your eyes.
Sit for a few moments to acknowledge the unique experience you had during this meditation.
Was this meditation hard for you or was it easy for you today?
Did something come up that you may like to journal about?
Remember you can check in with yourself at any time by tuning into your mind body and heart and you can refer back to this practice whenever you feel the need to.
I hope that this meditation was what you needed.
I wish you a beautiful night or day wherever you are in the world.
Take care.
