When life is really life-ing,
It can leave our minds and bodies really tight and tense.
We don't always realise it,
But over time we go into warrior mode,
Readying ourselves for the next challenge,
Never really relaxing,
And this builds up.
Sometimes we need something to help soothe and calm us,
And this practice will do just that.
So make yourself really comfortable.
You can sit down,
Lie down or stand up,
As long as you are comfortable and somewhere that you won't be disturbed for the next few minutes.
Please gently close your eyes,
Otherwise adopt a soft gaze.
And remember,
Our minds do wonder,
So if you find your mind wandering during the practice,
This is perfectly normal.
Just allow my voice,
The sensations in your body,
Or the natural rise and fall of the breath to bring you back to the practice.
If you have to call your mind back a hundred times,
So be it.
Each moment that you notice your mind has wandered is a magic moment of awareness,
A moment of success in the practice.
Now,
Settle down and listen to yourself.
In the silence and the stillness,
Let your awareness,
Your attention sweep through your body gently,
And just notice if there's any obvious signs of tension,
Any areas of tightness.
And sense where you need to let go a little bit right now.
Maybe you can give yourself the freedom to let the tension in your forehead go and release that worry that's there.
Letting go,
Letting go.
Maybe you can loosen your jaw and allow your tongue to relax.
Breathing deeply,
Letting go,
Letting go.
Maybe you can give yourself permission to release the tension in your shoulders and the pit of your stomach.
Letting go,
Letting go.
Always remembering that there's nothing to do.
This is your time for yourself to get in tune with your body and just allow yourself to unwind a little.
Follow the breath as it enters and leaves your body.
You don't have to do anything.
The body knows how to breathe.
Yours is just to notice the rise and fall,
The expansion and contraction with each precious breath.
Letting go,
Letting go.
Now bring your attention to your heart.
You might like to place a loving hand on your heart and silently repeat after me,
Allowing the words to flow through you with effortless ease.
May I be happy.
And as you repeat these words,
Sense what happiness really feels like for you.
May I feel safe and at ease.
And as you repeat these words,
Know that in this moment you are safe and you can relax and be at ease.
May my heart and mind be awake and free.
And as you repeat these words,
Sense what it would be like to feel truly awake and free,
To be fully yourself.
May I be happy.
May I feel safe and at ease.
May my heart and mind be awake and free.
May I be happy.
May I feel safe and at ease.
May my heart and mind be awake and free.
Now in these last few moments,
You might like to silently offer a blessing or some words of comfort to your own heart.
You might say,
It's all right,
My darling,
You don't have to worry right now.
I love you and I care about you.
Saying something soothing to yourself can be incredibly freeing.
Now let's start to bring this meditation to a close.
Feel the weight of your body against the chair,
The bed or the floor.
And start to sense the space around you.
Slowly,
When you are ready,
You can open your eyes,
Remembering that you can return to this practice anytime you feel yourself in need of some soothing,
Some gentleness.
