A Kind Break

This meditation is created to facilitate kindness as we often tend to be harsh to ourselves, especially in difficult times. Through this meditation, we approach gentleness with ourselves and our bodies by exploring physical sensations mindfully. Whenever you feel in need of some quality time, tenderness, or friendly words, come back to this meditation and give yourself a kind break.

Transcript

A Kind Break This meditation is created to facilitate kindness, As we often tend to be harsh with ourselves, Especially in difficult times. Through this meditation we approach gentleness with ourselves and our body by exploring the body mindfully. Whenever you feel in need of some quality time, Tenderness or friendly words, Come back to this meditation and give yourself a kind break. In this meditation I invite you to think about what your body and its sensations can tell you. Often we don't listen to the signs of our bodies unless they develop into severe pain, Discomfort or issues in our daily life, Hindering us to live at full speed in awareness. Self-judgments, Frustration and negative emotion follow. From today and now you can take a different approach and listen to what your body has to say, Through being kind with yourself and paying attention to every sensation, Even the subtlest ones that you can't perceive. To begin this meditation get yourself into a comfortable position. It doesn't matter if you sit on a chair or on the floor, You can even lie down if it feels more soothing to you. Just make sure that you find some quiet place and time that allows you to be still and by yourself without being disturbed. If at any time you happen to drift off with your thoughts and don't listen to my voice anymore, Don't be harsh to yourself. Instead I encourage you to be kind with yourself and simply permit your body to rest. Gently close your eyes or leave them open if you'd like. Start by taking a deep breath in on the count of 6 and exhale on the count of 6. Repeat this frequency 6 or 7 times and simply pay attention to your own breath coming in and coming out. Breathing in on the count of 6 and breathing out on the count of 6. Feel how the air expands in your lungs as you breathe in and how the air waves through your nostrils when you exhale. Notice how effortless you are breathing without needing to control yet keeping your awareness of it. Slowly come back to your natural breath. If you prefer to stay with the 6 seconds frequency, Allow yourself to do so. Begin to feel the sensations in your body now. How does your body feel in this precise moment? We will start to focus on the area of your head and slowly move down to your feet. If you wish to stay longer with any area of your body, Feel free to do so during the meditation and simply come back to my voice whenever you are ready again. Start by observing your head area. How does your head feel? Is it heavy or rather light? Are the muscles around your eyes tense or smooth? Do you feel your lips pressing upon each other or are they at ease? Is your tongue moving within your mouth or simply resting there? Do your cheeks feel hot or maybe cool? Repeat the following words after me, Silently or loud however you prefer. I am kind with myself. I appreciate my body. I listen attentively to what my body wants to tell me. I value all sensations in my body. I permit my body to speak to me. I respond to my body's messages. I respect my body as I respect myself. Now shift your attention to your upper body. Feel the area downwards your throat to your nail. How does your throat feel? Is it soft or does it rather feel firm? What about your chest? Do you feel your chest moving up and down? Are your movements fast or slow? Can you feel your ribcage expanding with each breath you take? Can you locate any pain, Tension or discomfort in this area? Permit the sensations that you can perceive by simply observing them. Silently or quietly however you prefer repeat after me. I am kind with myself. I appreciate my body. I listen attentively to what my body wants to tell me. I value all sensations in my body. I permit my body to speak to me. I respond to its messages. I respect my body as I respect myself. Now start to focus on the area of your body downwards your navel to your hips. How does your stomach feel? Is it strained or calm? Do you feel rather full or you may be hungry? Does your stomach make any noises? How is the intensity of your sensations there? Are there any unpleasant sensations that you can feel? Or do you feel rather light weighted and energized? Can you feel the muscles around the area of your buttocks? Do they feel constricted or rather relaxed? Can you sense any pain in this area or do you feel completely flexible? Again silently or loud repeat after me the words. I am kind with myself. I appreciate my body. I listen attentively to what my body wants to tell me. I value all sensations in my body. I permit my body to speak to me. I respond to its messages. I respect my body as I respect myself. Now move your attention down to the area of your legs. Start by exploring your thighs. Can you sense any feeling of distortion or discomfort? Or do they feel relaxed and soft? What about your knees? Do your knees hurt or maybe feel weak? Do they feel shaky or rather stable? What about your feet? Can you feel any sensations in the toes on the left or the right side? Is there any stress in your ankles? Or do they feel elastic and vital? Again silently or loud repeat after me the words. I am kind with myself. I appreciate my body. I listen attentively to what my body wants to tell me. I value all sensations in my body. I permit my body to speak to me. I respond to its messages. I respect my body as I respect myself. Take a moment to feel how your body feels right now in this precise moment. Can you feel any changes in the sensations of your body now? I invite you to repeat one last time after me. I am kind with myself. I pay attention to my body's needs. I respond to its needs with kindness and tenderness. I embrace myself and my body from now and today. As this meditation draws to an end, You might want to thank your body and yourself for communicating with each other. Allow yourself to take a moment to acknowledge your own efforts and friendliness towards yourself before you start to come back to where you are. Slowly start to become aware of your surrounding again. You might want to start by moving your head, Your fingers and your toes. In your own time and when you are ready, You can open your eyes. Note that you can return any time to this meditation whenever you feel that you need a kind break.

Reviews

This Was Very Relaxing and your voice put me & my body at ease. One thing I enjoyed was the to soft sound of the background music as it gave me goosebumps in combination with the vibrations of your tone. My Body & I thank you🧘‍♂️🕉

Thank you for this!