Hello and welcome to this guided meditation.
And in this meditation,
We're going to do things a little bit differently.
So,
We're really going to look at connecting with our senses and more specifically,
The sense of touch.
So,
Find yourself a comfortable position,
Whether that's seated or lay down.
And just make sure you've got a little bit of space around you.
You don't need too much,
But just enough to move and wriggle around a bit.
So,
When you're ready and in your comfortable position,
I want you to take a deep breath in through the nose.
Just hold it at the top for three,
Two,
One.
And when you're ready,
Out the mouth.
Let it all go.
Empty everything.
And we're going to do that once again.
So,
A nice deep cleansing breath in through the nose.
Take it all in.
Hold it up at the top.
And when you're ready,
Out the mouth.
Let it all go.
Let it all come out.
And just allow your breath to come back to its natural cycle.
And just bring your awareness in,
Into the rise and the fall of the chest and stomach.
Notice the expansion of the lungs with every inhale.
And notice them slowly deflate as you exhale.
And we're just going to take a moment to really explore the breath.
Observe what's going on in the body.
Casting no judgement,
Asking no questions.
Just letting the body do its thing and watching as it does so.
Notice how it feels to breathe.
Follow the path that the breath takes as it enters your nostrils,
Leads into your body.
In the mind's eye,
Just visually watch this happen.
Observe the beauty of the body,
The strength of its system,
The magic it holds that lets us breathe each breath.
Take in that air,
Find nourishment in everything.
As the mind may begin to wander,
Just bring it back to the breath.
Bring your focus inwards and observe.
Now we've eased into this meditative state,
We're going to really connect with our sense of touch.
So just taking your hands,
And first we'll begin placing one hand over heart centre,
And the other over the stomach.
Just notice the weight of the hands on your chest.
Notice how the contact feels.
Maybe gently apply some pressure.
Feel your hands against your body.
Just connect with yourself in this moment.
Now we're going to begin with a little movement.
So taking one hand,
We're going to start by taking that hand and exploring the other.
So gently rubbing your hands together.
Just allowing the one hand to take the lead.
Feel the fingertips.
Feel the skin brush against your skin.
Just explore the feelings associated.
Notice the wrinkles,
The cracks,
The smooth areas of the hand.
How does the palm feel different to the back of your hand?
Can you feel the fine hairs?
The curves,
The bones in your fingers.
Now swap hands,
So allow the other to take the lead,
And explore the other hand.
Notice any differences.
What can you feel whilst you're doing this?
Now we've explored the hands,
So we're going to bring it up to our arms.
So begin gently tracing the shape of your arm.
The curves,
Feel the hairs.
Notice how they feel against your fingertips.
Just allow yourself to explore your arm.
Explore its beauty,
Shape.
Notice how it makes you feel as you're exploring your own body with the sense of touch.
Now I'm going to give you a few moments to take by yourself.
Just continue with both arms exploring the sensations.
Be curious,
Be explorative.
Don't cast judgement,
And with every touch radiate that loving energy back into your body.
I'll be back in a moment.
Now gently moving on from the arms,
We're going to begin exploring the rest of the body.
So again,
I'm going to give you some time to do so.
Let your hands take the lead.
Let them guide you where they want to go,
And allow yourself to explore every corner,
Every crevice,
Every area of skin,
Hair.
Begin to understand your body.
Give it love and compassion.
Don't be shy.
Touch yourself.
In this instance,
We're going to focus in on the pleasurable feeling of the sense of touch.
So explore what feels good.
If anything at any point feels uncomfortable,
We feel anxieties arise.
Take a look at where you're touching and how you're touching yourself.
Maybe change the pressure and just give yourself what you need.
Maybe a firm touch to provide a sense of safety,
A sense of warmth.
Maybe you just need a gentle caress.
Allow your fingertips to trace the lines of your body.
Just allow yourself to explore every area and visualize the beauty as you hone in on the sense of touch.
I'll be back in a moment,
But if you feel you need more time,
Just pause the track and allow yourself to explore for as long as you wish.
And we're going to finish this practice with a hug.
So take the arms,
Wrap them around yourself,
And hold yourself in loving embrace.
Let your body know that it is safe here,
That you provide a warm,
Stable,
And supportive body for your mind and soul and spirit to thrive.
Hold yourself,
Love yourself,
And don't forget that you are the biggest support system you can give yourself.
It can all come from within.
Thank you so much for joining me.
I hope you found this practice valuable.
And you can take this into any moment and practice yourself.
Allow yourself to be curious and explore.
Blessings,
Love,
And light,
And hopefully I will see you again soon.
Thank you.
