This is a meditation for when you're feeling unwell.
Take a moment to settle into a comfortable position,
Whether you're sitting or lying down.
Close your eyes,
Or let them rest softly,
Unfocused,
Gazing gently in front of you.
You may not feel your best right now,
But even in this state,
You can find some peace and ease.
This meditation is an opportunity to give yourself a break,
A moment of rest before returning to your day,
Or allowing yourself to drift into sleep.
Begin by gently tuning into your body.
Notice how it feels.
It's okay if you feel discomfort.
Acknowledge it without judgment.
You don't need to force anything to change.
Just bring a gentle awareness to what is.
We'll now move through a slow body scan,
Starting from the top of your head and working down.
Take your time with each part.
It's okay to breathe through the mouth.
It's okay to snuffle along.
And if your mind feels fuzzy,
Or you need to pause for a moment,
That's perfectly fine.
There's no rush.
Start by focusing on your forehead,
Letting go of any tension there.
Notice your temples,
Your eyes,
Your nose,
Your cheeks.
How do these areas feel?
They may feel congested,
Heavy,
Or tired.
Acknowledge those sensations and allow them to simply be.
Move down to your neck and shoulders.
If they feel tight,
Notice that tightness.
Don't try to force anything to change.
Simply observe.
Now bring your attention to your chest and upper back.
If breathing feels labored or stuffy,
Simply acknowledge it.
There's no need to control the breath right now.
Just notice the movement of your chest as it rises and falls.
Take a moment to pause here.
If your mind feels fuzzy,
Give yourself a few gentle breaths,
Letting yourself settle.
When you're ready,
Move your awareness to your arms,
Down through your elbows,
Forearms,
Wrists,
And hands.
Let your arms rest heavy,
Sinking into whatever surface they are touching.
Now shift your focus to your abdomen,
Hips,
And lower back.
Feel the weight of your body resting here.
Allow yourself to notice the feeling of support in whatever position you're in.
Move down now through your thighs.
Your knees.
Your calves.
And finally,
Your feet.
Notice any tension or sensations in your legs and feet.
And allow them to soften and settle.
Take another brief pause here.
Let yourself regroup.
Feel the gentle rise and fall of your body as it breathes,
Even if you're feeling stuffed up.
Just notice your breath.
Now,
Bring to mind a word that helps you to feel calm and to focus on healing.
This word might be health.
Healing.
Ease.
Wellness.
Peace.
Or another word that resonates with you.
Whichever word feels right,
Let it fill your mind gently,
Without hurry.
You might visualize this word glowing softly in front of you.
You might bring to mind a picture that this word calls up.
Or you might simply repeat the word quietly,
In your mind,
Or out loud.
Let this word be a reminder that even though you may not feel well right now,
Your body is capable of healing and finding balance.
As you focus on this word,
Let the feeling it brings spread through your body.
Imagine it sinking into the places that feel unwell,
Like a comforting weighted blanket.
Let this sense of wellness or ease touch each part of your body.
Your head.
Your chest.
Your back.
Your limbs.
Your arms.
Your abdomen.
Let that feeling settle into your body.
Sit with this sensation for a few moments,
Allowing it to wash over you.
What does your word feel like in your body?
Perhaps it is a gentle lightness.
A sense of warmth.
However it feels,
Simply notice and allow it to be present with you.
Now,
Release your focus on the word.
Let it fade from your mind.
And for a minute,
Don't focus on anything at all.
Just rest in this space of stillness.
When you're ready,
Gently check back in with your body.
Notice how your hands feel.
How your feet feel.
Feel the points of contact where your body touches the bed,
The chair,
Or the floor.
Gradually become aware of the sounds around you.
Whether it's the soft hum of the room or distant noises.
If you feel ready to return to your day,
Slowly open your eyes and bring yourself back to the present.
If you're preparing to rest,
Allow yourself to sink deeper into relaxation,
Giving your body the rest it needs.
Whichever you choose,
Know that this moment of calm was a gift to yourself.
And that soon you will be feeling better.
Just give yourself time.
Namaste.
