Hello and welcome to this meditation.
If you can get yourself as comfortable as possible,
And I really appreciate that you're probably going through a whole host of ways to try a way to find to do that.
I say appreciate,
Looking upon the journey of my partner.
I'm in awe.
I've learnt a lot as a bystander to that process,
And the things that are sacrificed,
And the very base physical nature of this reality,
And also the power of love,
And how it helps us all grow.
As a man,
The most useful thing that I've been able to do is to be available,
And to witness,
Without judgement,
Without stepping in where it's not needed,
And just to do my best in that role,
Whilst appreciating my own needs.
I haven't always got this right,
And the reason I mention this is because I'm going to help you and encourage you to do this for yourself today,
So that you can feel into your being to fully witness the beauty and magnificence of the being within you.
So if you're lying or sitting down,
Just feeling that light gentle pressure of the chair,
Or the bed,
Or the couch pushing up against you,
And almost like you're sinking into the bed,
Begin to breathe in through your nose,
And out of your mouth.
In through your nose,
And out of your mouth.
And just breathing into the top of your head,
Letting it expand,
Each cell relaxing as you breathe out and just let any tension melt away.
Breathing into your forehead and your temples,
And the ring muscles around your eyes,
And just letting go.
Letting it wash over your face,
Your nose,
Your lips,
Your tongue,
And your teeth,
Into your jaw,
And letting go.
Down into the back of your neck,
And letting it ripple and wave down your shoulder blades,
Into the tops of your arms,
Past your elbows,
Past your wrists,
And feeling that light tingle right to the tips of your fingers.
Back up in between your shoulder blades and down your spine,
Just breathing in,
Letting your back rise with the breath,
And letting go.
Round to the front of your chest,
Breathing in to the middle of your chest,
Letting your ribs expand,
Letting the muscles underneath your armpits expand,
And just letting any tension disappear.
Down into the top of your stomach,
Breathing in,
And breathing out.
Noticing any discomfort or pain in the middle of your back,
Just breathing in,
Drawing the breath here and letting go.
And just lightly focusing on the skin of your small.
.
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