Hello and welcome to this stress releasing meditation.
As we move through this meditation,
I'll be inviting you to explore maybe a situation or particular feelings that feel challenging.
If that feels too intense at any point,
Please feel free to pause or to stop the meditation and just return your attention to your breath.
So as we begin today,
I invite you to take a few moments now to make yourself comfortable.
Find a position that feels good to you today.
Take a moment to check in with your body.
Notice if there are any points of tension.
There's anywhere in your body where you can release and relax just a little bit more.
Even if it feels comfortable to do so,
Allow your eyes to drift close.
Bring your attention now to where your body is in space.
Notice any points of contact.
Maybe your back against the chair.
Maybe your sit bones or your feet connecting you to the chair or to the floor.
And sense that connection down through to the earth.
Grounded.
Secure.
And I invite you to settle into this moment.
Starting to count your breath.
Counting one as you inhale.
And one as you exhale.
Two as you inhale.
And two as you exhale.
Just continuing to count in your head towards ten.
And if you find that your mind wanders,
You lose count.
Knowing that that's absolutely fine.
Know that it happens.
Know that it's part of the practice.
And you start again.
This is about staying in the experience and in the moment.
Using your breath as an anchor.
Now I'm going to invite you to let your attention drift to any resistance you might be feeling.
Maybe it's about a particular situation or person.
Maybe it's more general.
Knowing that you're safe where you are.
Can you invite those feelings in?
Can you allow them a little bit of space?
Not judgement.
Just notice what you feel.
Notice where in your body you feel those feelings as you allow them space.
As you let them be.
How does the sensation feel?
Does it feel heavy or light?
Solid?
Still?
Or moving?
Does it have weight to it?
Or does it float?
If there's movement,
Is it fast or slow?
How big is the sensation?
Does it have clearly defined edges or are these blurred?
Does it have a colour?
What is that colour?
Is it dark or light?
Does the sensation have a texture?
Is it smooth?
Is it shiny?
Is it rough or sharp or spiky?
From this safe space,
Just resting your attention lightly on the sensation.
Just notice and breathe.
In for one,
Out for one.
In for two,
Out for two.
Now I invite you as you exhale to notice how the sensation softens.
Maybe the edges blur,
Become less defined,
Less solid.
Maybe the colour fades,
Becomes paler or translucent.
Maybe light starts to filter through.
Maybe the sensation becomes smoother,
Lighter,
Softer.
Just feel the sensation dissolving,
Melting away,
Turning to vapour and floating up through the body and flowing out on the breath as you exhale.
Breathing in and breathing the sensation out.
Notice how the sensation gently eases.
And I invite you now to return to the space where you first noticed the sensation.
Just feel any difference.
Maybe there's more space.
Maybe there's more light.
Maybe there's a new sensation.
Just resting your attention here,
Noticing if there's anything the space wants.
Do you want to invite in light or colour or warmth?
Just feel the change in the sensation,
The ease,
The flow.
Feel the calm as the space fills.
Breathing in,
Form and out form.
Just savour the new sensation.
Rest your attention lightly on your breath.
As we near the end of this meditation,
Gently bringing your attention back to your body.
Noticing where your body is in space.
Noticing those points of contact.
Noticing your grounding connection to the earth.
Bring your attention to what you can hear.
Just notice without judgement,
Without engagement.
When you're ready,
I invite you to gently wiggle your toes.
Bring a little movement to your fingers.
Bring a little stretch to the body.
And slowly opening your eyes,
Letting your focus adjust.
Whenever you're ready,
Bringing your attention back into the room.
I hope you have a wonderful rest of day.
