Hello everyone,
My name is Beth and welcome to this 30 minute self-love effortless meditation.
I firstly invite you to turn off any sounds from your devices.
Then just getting really comfortable in an upright and supportive position,
Perhaps placing a pillow behind your back.
Just closing down the eyes whenever you're ready.
Becoming aware of your breath,
Your body,
Your environment and my voice.
And knowing that if you need to move or stretch during this meditation,
Just respecting whatever your body needs to do.
And doing so with love and care for yourself.
Firstly,
Just taking two big deep breaths,
Inhaling through the nose and allowing the air to escape from the mouth with a long sigh.
Leaving behind the day or the week so far and just arriving in this present moment and acknowledging yourself for taking an act of self-love by coming to this practice,
By allowing this time for you and your wellbeing.
Testing your awareness gently on the natural rhythm of the breath and becoming aware of the sensation of air passing through your nose and down into your diaphragm.
Becoming aware of how the belly expands and contracts with each inhale and exhale.
And if you wish,
Just starting to lengthen your exhale so that it becomes longer than the inhale.
There's no need to be precise or to strain in any way.
With each lengthened exhale,
Just feeling your body softening,
Loosening and sinking into the surface beneath you.
And whilst you do this,
Just familiarising yourself with the process of effortless meditation where we are gently resting our awareness on an anchor which is currently the breath.
Allowing any thoughts,
Feelings,
Sensations that will arise,
Accepting them as a completely normal and important part of the meditation process with no judgement on yourself.
Whenever you do happen to realise that your mind has wandered in your own time and at your own pace,
Just easily,
Lazily and gently drifting back to your anchor which is currently the breath.
Returning the breath to its natural rhythm,
I invite you now to scan your body with your mind and at each body part,
Just noticing any sensations that you may feel there and also noticing any emotions that may be associated with these sensations.
Not judging or analysing them,
Just noticing.
If you wish to pause at any parts of your body,
Feeling free to do so and joining back in with the body scan whenever you feel ready.
And starting at the toes,
The feet and the ankles.
Noticing any sensations you may have here,
Perhaps any soreness,
Tension or restlessness.
And if you wish,
Noticing any emotions associated with these sensations,
Perhaps stress or impatience.
Not analysing or judging these sensations or emotions,
Not trying to change them,
Just lovingly accepting them exactly as they are into your own experience.
Moving up the calves,
The shins,
The thighs,
Any sensations or emotions.
You may not notice any sensations or emotions when arriving at each body part,
And again just lovingly accepting this as part of your experience.
Moving up the pelvis,
The hips,
The belly,
The back,
The chest.
Any sensations,
Any emotions.
Moving up the hands,
The arms,
The shoulders,
The neck,
The jaw,
The cheeks,
The thighs,
The forehead,
The scalp.
Remembering whenever you happen to realise that your mind has wandered or is commentating on these sensations or emotions,
Just acknowledging this as a completely natural part of this meditation process.
And without judgement,
Gently returning your awareness back to your body whenever you feel ready to do so.
Really noticing how your body feels as a whole.
And taking a big inhale through the nose and allowing the energy to flow right through your body,
And on the exhale just releasing any tension you may be holding,
Allowing your body to sink into the surface beneath you,
Bringing love and appreciation for all that your body does for you every single day.
And I'd now like to take you on a journey,
Imagining yourself on a walk through nature.
You are wandering along a narrow,
Peaceful track.
It's a beautiful winter's day.
You are wrapped up in a warm coat and hat.
The air feels crisp and cool against your cheeks.
The sun is warm as it shines down from the clear blue sky.
The track is hugged by grass and protected by a thick wall of short,
Luscious trees.
And amongst the shrub lay beautiful yellow and orange flowers.
And as you breathe in the fresh air,
You can smell the subtle scent of eucalyptus and sweet honey from the nature that surrounds you.
And the surface beneath you soon becomes sand,
Feeling soft like a pillow.
And as you walk further,
You begin to hear the faint whisper of waves in the distance.
The landscape then opens up and presents to you the tranquil,
Vast,
Shimmering ocean.
You stop briefly to take it in and to recognise the stillness and the peace that nature offers you.
And as you continue walking,
You reach rock pools exposed from the ocean,
Their hollows still filled with turquoise,
Crystal clear ocean water.
You stop to look over one of the water filled hollows and you notice the pureness,
The beauty and the calm of the still water.
And as you gaze peacefully into the water,
You notice your own reflection looking back at you.
And you realise that the still water is a reflection of the real you,
The pure,
Beautiful and calm,
Ever-present life force within you.
And as you gently turn your gaze to look out to the ocean,
You breathe in a deep breath of fresh,
Salty air and you are filled with a deep sense of gratitude and peace for who you are.
And I invite you now to gently rest your awareness on the natural rhythm of your breath,
Not controlling the breath in any way,
Just using the physical sensation of your breath as your anchor for the rest of the meditation.
And let's rest our awareness in our user because today received you into what we call a beautiful The mind will wander,
Drifting away with thoughts exactly as it's meant to.
Whenever you happen to realise that this has happened,
Without judgement,
It's gently returning to the sensation of the breath.
ISH you you Drifting away and drifting back Drifting away and drifting back Nowhere to get to No state to achieve just a simple effortless process you you you you you Knowing that your thoughts and emotions are only ever temporary and only ever passing through you And the part of you which will be forever present Is the calm kind and content being which we all hold within us This is our own true nature I welcome you now to release your breath as your anchor and for the last few minutes just relax to release your breath as your anchor and for the last few minutes just allowing the effects of the meditation to slowly sink in nothing to do here but simply be and I will tell you when it's time slowly starting to deepen the breath gently bringing your awareness back to your body your environment and my voice lovingly bringing soft movement to your body if you wish wiggling your toes and fingers finding whatever movement feels right for you and just taking a moment to check in with how you're feeling perhaps more calm more centered more connected than when you first sat down and if you wish just wrapping your arms around yourself and giving yourself a big hug and quietly repeating after me I love respect and accept myself exactly as I am I love respect and accept myself exactly as I am and setting an intention to carry this affirmation into your daily life so that we can continue to make positive changes both for ourselves and for those that surround us and there's no rush to move anywhere if you don't need to and just opening the eyes as the very last thing you do thank you so much for being a part of this self-love meditation practice it's been a real honor guiding you
