Hello.
This is a self-compassion meditation for when you feel overwhelmed or anxious,
Or in need of rest and respite during the holiday season.
Give yourself permission to step away from all the busyness if you can.
Find a quiet place just for a moment,
And set an intention to simply listen for a few moments.
This is for you,
Right here,
Right now,
To create a space to breathe.
You are welcome here.
There can be much to do during the holiday season,
In addition to the usual day-to-day work and home obligations that we have.
You may have guests to cater for,
Rooms to clean,
Food to prepare,
Trees to dress,
Alongside more social occasions,
Family engagements,
Travel and extra diary dates to schedule.
Take a moment to hold your right hand over your heart and acknowledge the additional thinking space that this extra planning and action involves.
Feel the gentle pressure and warmth from your hand.
Feel the natural rising of your chest as you breathe in,
And as you breathe out.
Breathe in this acknowledgement.
The holiday season is promoted as joyful and a connected time.
Sometimes it does not feel this way.
Close your eyes if you wish,
Or soften and lower your gaze.
With your right hand over your heart once more,
Feel the gentle pressure and warmth again,
And notice what is going on for you.
What sense,
Feelings or emotions are playing out right now?
What is the quality of them?
Are they deep and resonating?
Are they fleeting and scattered?
Try to notice without judgement,
As if you were a compassionate observer.
Take a moment to do this.
I'll wait for you.
I invite you to continue to pay attention to where you notice your breathing most easily.
Is it in your nostrils or a breeze on your lip?
Can you feel your chest rising,
Or is the breath focused in your abdomen?
Explore your body.
Discover where your breathing is easiest to notice.
Just be here for a while with your breath,
And if you notice your mind has wandered,
Gently search for the breath again.
Where is it?
Now,
Bring your attention to one part of your breath cycle you feel more easily.
What part draws you?
Perhaps it is the in-breath,
The out-breath,
The space in between,
Or something else.
Wait for the breath,
And notice this.
Acknowledge your mind may wander from time to time once more,
And if this happens,
Bring your attention to rest on your breath once again.
Your breath nurtures you,
Whether you are paying attention or not.
It is with you,
Always.
Keep breathing with your hand on your heart for as long as you wish.
Allow yourself to appreciate this automatic process.
When you are ready,
Gently open your eyes.
I wish you peace and joy.
