Hello and welcome,
My name is Kate and I am so glad that you chose to be here today right now.
This is a home to you meditation to help you detach from any physical pain,
Discomfort or disease that you may be experiencing at present and to find ease,
Comfort and peace.
Have you ever noticed that the more you focus on something,
The more intense or the stronger it becomes?
Where your attention goes,
Grows.
It is not helpful to focus constantly on anything that you do not want as it will just serve to amplify and magnify it.
This is also true in the case of pain.
Your attention is where you choose to focus your consciousness and the good news is that with practice you can choose to refocus it.
When you know that you have physically done everything you can to help yourself to ease the pain,
It can be easier to let go of it.
So let's do a quick checklist before our meditation.
Have you taken any medication or painkillers prescribed for you?
Have you applied any creams or lotions that may help to soothe the area?
Have you tried a heat pack or a nice pack for pain relief?
Ensure now that you have everything close by on a side table or a bedside locker.
Water,
Medication,
Your phone and night light are some reading material.
Make sure your body is comfortable and supported if necessary with pillows and that you are warm enough or cool enough.
Now that everything is in place and you have made yourself as comfortable as possible,
Gently close down your eyes.
Mentally scan your body for any areas of tension,
Tightness or discomfort and without judgement or attachment allow these areas to soften and relax.
Drop your shoulders,
Bring your attention to any pain you may be feeling in your body now and without judgement or attachment accept that this is how your body is feeling.
We are going to focus on the breath now,
Breathing in through your nose for a count of four,
Holding the breath in for a count of two and breathing out through your mouth for a count of eight.
As you breathe in,
Breathe deep into your belly.
You can place your hand here and feel it rise as it fills with your precious breath.
Feel it fall as you breathe out.
So let's do a few of these beautiful breaths now.
Breathe in,
Hold,
Breathe out.
Breathe in,
Hold,
Breathe out.
Breathe in,
Hold,
Breathe out.
Breathe in,
Hold,
Breathe out.
Imagine that you are standing on a cliff path overlooking the ocean.
It's a beautiful summer's day.
The sky is blue for as far as you can see.
You can feel the sun warm on your body like a soft gentle hug.
As you breathe in,
You can taste and smell the salty sea air.
As you breathe out,
You feel peaceful,
Content,
Happy to be here in this special place.
Feel the grass soft beneath your bare feet.
As you begin to walk closer to the edge of your pathway,
You notice a stairway to your right that will take you down to the white sandy beach below.
As you step onto the stairway,
You feel and smell the warm wood,
Sturdy and welcoming.
And as you walk down slowly,
Step by step,
You feel yourself becoming more and more relaxed.
Feeling relaxed and peaceful.
So content and relaxed.
And now you step onto the warm,
Soft white sand.
Looking around,
You can see that you have this beach entirely to yourself.
The only sound,
The lapping of the waves as they break on the shore,
Gently rolling in and out.
In and out.
The sun glistening on the ocean,
Almost hypnotizing as you watch it dance and sparkle on the waves.
Breathe in.
And breathe out a contented sigh.
You sense that this is a healing place.
The water is so inviting that you begin to walk towards the sea's edge,
Slowly dipping your toes first and finding the water deliciously warm.
Walking further into the sea,
The sand is soft but firm beneath your feet.
You are perfectly safe here.
And walking just to where you feel comfortable,
In this crystal clear soothing water.
Feel it lapping around your body,
Gently caressing you,
Washing you clean.
If you wish to swim or float here,
Allow yourself to do so.
Enjoy the feeling of the healing water on your body and how good it feels to be floating,
Light,
Weightless,
Free.
It's time to rest on the beach for a while now and as you leave the water,
You feel the heat of the sun begin to dry your body.
You lie down on the soft warm sand,
Feeling every muscle in your body softening and relaxing,
Grateful to have this time just for you,
In this heavenly place.
You are always welcome here,
Always safe and accepted and you can return whenever you like for some peace and soothing rest.
It's time now to make your way back.
Take a last look around you before you leave your haven.
Taking in the beautiful vista of sparkling crystal clear water,
Blue sky and white sandy beach.
Inhaling the fresh sea air,
Hearing the gulls as they circle overhead and now making your way back up the wooden staircase.
Step by step becoming aware of the surface beneath you,
Of the sounds in the room.
You are back on your cliff path,
Aware,
Refreshed,
Relaxed.
You can gently wriggle your toes,
Your fingers,
Stretch if you wish and return to your day.
But if you wish to rest further or slip to sleep,
Continue to focus on your breath for a few moments.
And breathe in and out.
And in and out.
Rest and breathe,
Breathe and rest.
All is well.
Thank you for taking this time to take care of you.
Namaste.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
