Welcome.
This meditation is for you to unburden,
To unwind,
To relax.
Tuning inward with yourself,
Perhaps after a long day.
For that,
I invite you to find any position that feels supportive and comfortable for you right now.
One where your body can be at ease,
Relaxed,
Where you don't have to hold yourself up.
Maybe that's lying down for you,
Maybe that's sitting up with your back against something or with the support of a cushion underneath you.
And let yourself receive in this way,
Just by positioning your body in a way that feels comfortable,
In a way where you can invite ease,
Where you can invite a sense of coming home within.
And now you can keep your eyes open as we begin,
And perhaps just look around your room,
Wherever you are,
Your space,
With a soft gaze,
One where you're not judging,
But you're tuning to the colors,
You're feeling the temperature around you,
The clothes on your skin,
As if you were looking at your space and yourself with soft,
Fresh eyes.
Noticing if you're wanting to make any changes right now,
Whether you want to get a blanket,
A blanket,
If your temperature is right,
Your comfort level.
Not thinking about what you'd like to change as far as organizing or cleaning up,
But the colors that are standing out to you,
The textures around you.
And now picking one thing that feels comforting,
Something that's bringing you softness or joy,
Or at least a feeling of ease.
Feel what that's like to notice what that is.
It might be a piece of furniture,
It might be a pet or a beloved cushion,
A beloved artwork.
Notice what it's like to be receiving comfort from your own home,
From wherever you are.
And if you're on the go,
If you're not at home,
Maybe it's something that you're wearing,
Or jewelry,
Maybe the softness of your own hair.
And from here,
If you'd like to close your eyes or lower your gaze,
We'll begin a gentle journey inward,
Inviting this relaxation,
This ease,
This comfort,
To spread within us,
To spread through your internal body,
Your internal being.
Perhaps even lifting your spirit,
See if there's any sensation of coziness,
Of warmth,
Within you right now after this short exercise.
And if there isn't,
Remember that that's totally okay.
And maybe you can relax a little bit And if there isn't,
Remember that that's totally okay.
And maybe you can relax a little bit more in your posture,
Surrender to the pull of gravity,
Inviting a sense of surrendering and letting go,
Which might just begin the process of relaxation for you.
Notice your limbs,
Your legs,
Your arms feeling heavier,
Your tailbone rooting down.
If you're laying down,
Maybe your back softening into whatever is holding you.
Feeling the weight of your body become heavier,
Become looser.
Being held by another surface,
By the earth.
Notice what it's like to receive this gentle holding,
This gentle guidance.
If you can soften and open a little bit more to it right now,
You are safe and you're held.
Maybe this is the first time you're letting go today.
Maybe this is the first time you're turning inward,
Creating time and space for yourself.
Feel the different sensations in your body.
Feel the different sensations in your body.
Notice if there are any emotions coming up as you tune inward.
Perhaps even setting the intention of inviting them with warmth,
With loving care,
If that's available to you right now.
No part of you is turned away.
All parts of you are present,
Are welcome on our scene.
Let yourself flow with whatever is coming up.
And if your thoughts are a little active,
You can always return to the sensation of your body.
You can always return to the sensation of your body.
You can also tune into your breath,
Noticing the rising and falling of your chest as an anchor,
If that feels good.
Coming home to yourself right now,
Feeling all the cells and body parts relax a little deeper,
Feeling the groundedness,
The rootedness of your being on earth,
Moment to moment,
Being seen in love and warmth and comfort,
Receiving,
Surrendering.
I'll invite you to spend a couple more breaths here and then I'll invite you to close this practice.
Feeling that soft radiance,
That soft comfort surround you,
Envelop you.
And to close this practice,
I invite you to ask yourself,
What would support me and comfort me on a deeper level?
It might be some kind of affirmation,
Like I am always enough,
Or I am safe,
I am seen in love,
Or your own version of that.
What do you need to hear right now?
And then say it to yourself,
And say it out loud.
And remembering that you carry the seed of wisdom,
Of love,
Of comfort within you.
And gently at your own pace,
I'll invite you back into your space.
You can let your eyes butterfly open when they're ready.
Once again,
With a soft gaze,
Noticing what's around you and any shift in your internal being or your body from the beginning of this meditation.
Making a note that you can always return to this when you feel called,
When you want to invite relaxation,
Surrender,
And self-care into your day.
