Hi there.
Welcome.
In this meditation,
We're going to be focusing on areas of tension or discomfort,
Whether they be physical,
Mental,
Even spiritual.
And we're going to focus on these areas,
Offer them some compassion and care so as to experience at least some degree of relief.
So to begin,
We're going to settle into our space.
I think the best way to perform this meditation is either seated or lying down,
But whatever position is most comfortable for you,
Most convenient for you.
And allow yourself to just kind of settle in,
Noticing the points of contact between your body and the surface beneath.
And if it helps,
You may close your eyes or allow your gaze to rest on something in front of you.
Just allowing yourself to be here,
Welcoming yourself,
If you will.
And just beginning to scan over the body,
Taking note of any areas where there's a little bit of tension,
Some degree of discomfort.
This doesn't have to be physical.
It can be spiritual,
Mental,
Maybe even emotional.
Just taking note of what's here.
Rather than judging or criticizing what you find,
View it as an observer just outside of the situation,
Just looking in on it,
Seeing what it is.
How large is it?
What's the level of discomfort?
Does it radiate?
Or is it in just one concentrated area?
Not being upset at these sensations.
There's nothing wrong with them.
They're just yours.
They are what they are.
Just allowing them to be there,
Just being curious about them,
Knowing what they are,
What details there are to notice.
Once you've settled on this area of discomfort,
We're going to invite the breath in to help us with this.
And as you breathe in at your own pace,
Your own depth,
Imagine yourself bringing in some nourishment and some softening to this area that you've chosen.
And even say to yourself as you're focusing on this area,
Soften,
Release,
Let go.
Allow whatever unpleasant sensations there are just to escape with the breath.
Really inviting this area to soften,
To release,
To let go.
Continuing repeating to yourself these and anything else you feel this area needs to hear right now.
All of this while still breathing.
Softening.
Letting go.
We may even consider warming this area.
As you warm ice in the sunlight,
Just allowing it to soften and melt.
Still softening.
Still breathing.
You may notice as you continue this practice,
That whatever area you've chosen is really a softening.
Just feeling more relaxed.
Or maybe you'll notice that nothing's really changing.
And that's okay too.
We're going to allow this area to be how it is if it's just not ready to change right now.
Perhaps in time we can return to it and try again.
For now,
If you'd like,
Feel free to shift your focus to another area of the body,
Or the mind,
Or the spirit that may also need some attention.
Begin inviting it to soften,
To release,
And to let go.
Still breathing.
Still softening.
Now,
As we begin to come to the end of this meditation,
Allowing yourself to release this area from your mind's eye,
Perhaps even saying thank you or I love you before releasing it.
Beginning to return to this present moment,
To the sensation of the surface beneath you,
To the sounds in the surrounding environment.
You may begin to shift your body to move,
Whether it be small like wiggling your fingers or something larger,
Stretching,
Moving your legs,
Maybe standing if you've been sitting or lying down,
And opening your eyes,
Welcoming yourself back to this present moment,
Noticing what may have changed.
Perhaps the area you chose is different,
Is relaxed more.
Maybe it's just the same.
Maybe you're feeling something completely different,
And that's something to take note of too.
This is your body,
Your mind,
Your spirit.
This is a good way to get to know it,
What it's experiencing.
Perhaps taking a moment to thank yourself for giving yourself this time today to do this practice.
It's a nice one because it's one you can really do anywhere for as long as you'd like.
So feel free to use it as often as you'd like,
Whether listening to this recording or trying it on your own.
Either way,
I hope you find it helpful.
Thank you so much for joining me,
And enjoy your day.
