Hello and welcome to this meditation practice.
Today we'll be using this practice as a tool to help us build a sense of trust within ourselves.
So if you're ready,
You're in your safe space,
Minimal to no distractions.
Just allow yourself to get in a comfortable position.
And then you can just let go of yourself in a comfortable position.
So whether that's in a seated position on the floor,
With your legs crossed,
Or maybe in a chair seated upright,
Feet planted onto the ground.
Just allow yourself to fully land here in this moment.
And if you feel safe to do so,
You can close your eyes.
And just begin to cultivate that sense of trust and just activate a sense of awareness to your body.
Just noticing any points within your body that may feel tense.
And just breathe into these spaces.
Just avoid the temptation to try and force yourself into relaxation.
It's enough to simply let go of yourself and just notice within the body any areas that may feel tense.
And then just use your breath to encourage relaxation.
Bringing in more ease,
Peace.
And now just even continuing this attempt of bringing ease into your body.
Just now shifting the awareness into your head space.
And just breathing here into your forehead.
Just giving the facial muscles permission to soften,
To melt.
So just feeling as your jaw relaxes,
Cheekbones,
Muscles,
Muscles behind your eyes.
Just allow that sense of relaxation to radiate all throughout your body.
You may even want to at this point invite a white light into the space.
So you can imagine that this white light is coming in from the top of your head.
Just imagine this light making its way through you.
This is a light of love,
A light of safety,
Of calm,
Of calm,
A light to offer you the energy so that you can move through this practice with ease,
Relaxation.
So just noticing this light as it travels through,
Paying attention to any areas that still may feel tense.
And just simply invite relaxation to wherever needs it.
So just following the light as it travels into your head,
Just noticing here in any areas that still may feel tense,
Perhaps even breathing into these spaces.
Just noticing as this light travels down now further,
Making its way now to your chest.
So just breathing into your chest to make room as the light travels through,
Feeling more at ease,
Feeling more relaxed.
Just noticing now your belly,
Just softening your belly.
Just continuing now to notice as the light goes down near your hips,
Your legs,
Just loosening up any muscles here that may feel tense.
Just watching as the light now travels down towards your ankles and your feet.
Now just bringing awareness to your entire body.
Just noticing now any areas that may need a little more relaxation.
Just invite the light and your breath into these spaces.
And then gently bringing your attention back to your center,
Putting your focus onto your heart space.
And for a moment,
Just rest here,
Breathing into your heart space,
Simply being.
And whenever the mind wanders,
And any thoughts begin to distract you,
Just remember that this is okay.
So there's no need to judge yourself,
There's no need to berate yourself.
This is what the mind does.
The mind is constantly busy.
And so distraction is bound to happen.
So whenever you notice that this has happened,
That you're lost in thought,
Just gently bring your attention back to your heart with no judgment or criticism for drifting away.
Just reminding yourself that judging is counterproductive.
You're human.
And so instead,
Offer yourself the self-compassion that you deserve every time.
And you can notice if any thoughts in particular,
If they create strong feelings or strong emotional reactions,
Just remember there is no need in this meditation to fix it or to change it.
All we're doing here is simply noticing and returning our attention back to our heart.
And now if there are thoughts that keep coming up,
You may like to keep a mental note.
Not holding on to the thoughts is true.
Not believing that you're defined by the thoughts.
Just simply noting.
And at this point of the practice,
You can loosen your grip a little on your attention to your heart.
And now you can just allow the mind to go wherever it wants to go for a minute.
It may seem difficult sometimes to just let the mind wander so freely,
Especially when we're sitting with it,
Aware as it does its thing.
We may not trust ourselves and our ability to be with what may arise.
Because what if,
What if thoughts get dark?
What if anxiety arises?
We bombard ourselves with messages of what if.
But what if we can be trusted?
And what if we simply just allow that we can learn to trust ourselves more and more each day?
One way to develop trust can be to think back.
Think back to a time in your life when your choices have led to positive outcomes.
Even if the choice was unexpected,
Just try to remember in as much detail how you felt at that time.
Because that was you.
Or maybe you can't quite recall any moment right now where you were able to trust yourself.
And that's okay too.
If you feel like you cannot remember any time where you were able to trust yourself,
Then focus simply on this moment right here.
Focus on the now and what you're doing currently.
And thank yourself.
Thank yourself for taking the time here to make the positive choice that has led you to meditation.
Thank yourself for this intention that you've created to support yourself in rebuilding trust.
And now to bring this meditation to a close,
You can come back to your heart and just extend some love into this space.
Feeling the energy that you created here within this practice.
And then when you're ready,
Just become more aware of the floor beneath you,
The sounds around you.
You may want to wiggle your fingers and your toes.
And just gently,
Slowly,
At your own time,
You can open your eyes.
Thank you so much for meditating with me.
Until next time,
Namaste.
