The festive holiday is here in all its intensity.
It can demand a lot of us and sometimes you just need a break.
Just a few minutes to yourself can help reset and re-center you,
Creating some much needed space in your mind.
So we'll keep this practice very simple.
Just an opportunity to relax the body,
Relax the mind,
Calm the nerves.
We're not going to use music,
Just the distant sound of waves to promote a feeling of calm and to help bring you back to the moment when your mind wonders.
As it will and as it does.
So make yourself comfortable.
There are no rights or wrongs,
As long as you are comfortable and somewhere you won't be disturbed for a few minutes.
If it feels right to,
Please close your eyes.
Otherwise,
Soften your gaze.
Nothing outside of you needs your attention right now.
This is your time.
You're doing more than enough and it's a good idea to take time out regularly,
Remembering that you can't pour from an empty cup.
So as you rest for a few minutes,
Just notice your body.
Gently scan your body,
Starting at the top.
How does your head feel right now?
Your eyes?
Your jaw?
Your neck and your shoulders?
If there are any areas of tightness or tension,
Could you allow them to relax a bit?
Letting go,
Letting go.
Can you let your arms and your hands hang heavy?
How does your chest feel?
Your stomach area?
Your back?
Just noticing how they feel and seeing if you can let go and relax a bit.
It can be helpful to let go a bit with each out breath.
Moving down to your pelvis and your hips.
Can you allow yourself to sink into the surface that you're resting on?
Moving down your legs,
Into your feet.
What do your feet feel like right now?
Your toes?
Just noticing your living,
Breathing energy body.
Can you let your feet,
Let your legs be heavy?
Just take a load off.
You don't need to go anywhere right now and your body will thank you for the rest.
Let's sit here for a couple of minutes in silence to allow your mind and spirit to let go a bit.
If or when your mind wanders,
Remember that this is perfectly normal.
You can use the sound of the waves or the sensation of your breath to come back to the body if it helps.
Remember that rest,
Breaks,
Time out is good for you.
And if the mind wanders,
Just gently bring it back.
You don't need to push anything away.
You can pick up your thoughts,
Your to-do list some other time.
You're resting right now.
I'd like you to listen as you rest.
You don't need to do anything,
Just let the words wash over you.
Rest,
Breaks and time out are good for you.
It's called looking after yourself.
A glass of cold water,
Short walks in fresh air can really work wonders.
When you find yourself feeling overwhelmed,
It doesn't matter where you are,
You can gently take your attention to your breath.
Notice each in-breath and each out-breath and just try and let go a little with every out-breath.
We'll have another quiet moment before we bring this meditation to a close.
Very gently,
When you're ready,
Start to bring your attention back to your body.
Just become aware of the surface that you're resting on and the space around you.
Well done for taking some time out.
Please do come back to this practice whenever you need a bit more time and space for yourself.
Thank you.
