Time To Relax With A Meditative Reading
Take a moment to breathe deeply and relax in this Contemplative Reading of The Boy The Mole The Fox and The Horse (by Charlie Mackesy) guided meditation. I invite you to use an eye mask to soften your gaze and block out distractions but this is not a requirement; simply an option. Take some time to give your mind the space it needs to rest and restore whilst your body is in a relaxed and safe space. Your peace and tranquility are moments away and I hope you can join me on this journey.
Transcript
Feeling,
Noticing how you feel physically.
Any aches or pains,
Any tension,
Any tightness you need to be aware of.
Checking in with your mind,
Your body and your soul.
How are you feeling mentally,
Emotionally.
Just keeping that in mind as we practice.
Like I said we're going to do something a little bit different.
We're going to do a meditative reading of The Boy,
The Mole,
The Fox and The Horse by Charlie Makisey.
It's a meditative book.
So just take what you need and leave behind what you don't as we go through the story and the words.
Just taking what you need and again letting go of whatever no longer serves you.
To start we'll just begin to bring awareness to the soles of our feet.
Whether you're seated or lying down,
Just begin to notice the soles of your feet.
How they feel,
What they're connected to.
Are they soft,
Rested,
Grounded.
Allowing them to relax.
Allowing the soles of the feet,
The tops of the feet,
The toes to soften.
Allowing the ankles to soften,
Calves,
Shins,
Knees,
Thighs.
Allowing the lower legs to all sink down,
To completely rested and completely relaxed.
Bringing that awareness to the sit bones as they ground down,
Become heavy,
Rested and relaxed.
Softening the hips,
The lower back,
The middle back and the upper back.
Allowing the spine to be long and tall.
Allowing the belly to softly rise and fall.
No pressure,
No tension,
No tightness here.
Just a gentle inhalation and a gentle exhalation.
Allowing the ribs to rise and fall.
Again a gentle inhalation and a gentle exhalation.
Allowing the chest to rise and fall.
Again a gentle inhalation and a gentle exhalation.
Allowing the shoulders to drop down away from the ears,
Softening.
Allowing any pressure,
Anything you're carrying to be lifted off your shoulders as they become light,
Relaxed,
Rested.
Allowing your arms to drop down by your sides or in your lap.
Again soft,
Relaxing the upper arm,
Lower arm,
Wrist.
Softening the palm,
Allowing the fingertips to gently curl in inwards.
Noticing the heat of the hand.
Is it warm,
Soft,
Maybe a little bit cool.
Just notice how that feels as your fingertips curl in gently.
Bringing that awareness to your neck.
Allowing your neck to soften.
Allowing the jaw to relax,
Maybe licking the lips to loosen the jaw.
Breathing deeply,
Just taking a moment to breathe here.
Noticing the rise and fall of the breath as you lick the lips.
Notice how it feels as you breathe in and out.
Bring your awareness to the cheeks,
Nose,
Eyelids resting,
Forehead relaxed,
Side of the head,
Crown of the head soft,
Back of the head relaxed.
So allowing your whole body now from head to toe to be completely relaxed.
Allowing the mind to soften,
Allowing your body to soften.
Just relaxing deeper and deeper into this moment.
Relaxing the body,
The breath and if the mind wanders that's okay,
That's normal.
Just guide it back to the breath.
Beginning to notice the deep inhalations and complete exhalations.
Taking a deep breath in and a complete breath out.
Inhale,
Exhale.
Deep breath in,
Complete breath out.
Big breath in,
Big breath out.
Big breath in,
Big breath out.
Just begin to control that breath now.
Inhaling for five,
Four,
Three,
Two,
One.
Exhaling for five,
Four,
Three,
Two,
One.
Breathing in for five,
Four,
Three,
Two,
One.
Exhaling for five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Inhale five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Inhale,
Deep breath in and a deep breath out.
Inhale as you push and expand the belly,
Ribs,
Chest and as you exhale allow the chest,
Ribs and belly to fall.
Last one,
Big breath in and a big breath out.
Just allow your mind and your breath to return to a natural deep rhythm.
Allowing the mind to focus on the natural breath in and natural breaths out.
And then when you're ready,
Just taking what you need and leaving behind what you don't.
Listening to the words of the boy,
The mole,
The fox and the horse.
I'm so small,
Said the mole.
Yes,
Said the boy,
But you make a huge difference.
I'm so small,
Said the mole.
Yes,
Said the boy,
But you make a huge difference.
But you make a huge difference.
What do you think success is,
Asked the boy.
To love,
Said the mole.
What do you think success is,
Asked the boy.
To love,
Said the mole.
The mole asked,
What do you want to be when you grow up?
Kind,
Said the boy.
What do you want to be when you grow up?
Kind,
Said the boy.
Kind,
Said the boy.
Just taking a moment there to breathe in deeply.
And breathe out completely.
As we continue reading,
Do you have a favourite saying,
Asked the boy.
Yes,
Said the mole.
What is it?
If at first you don't succeed,
Have some cake.
I see.
Does it work?
Every time.
If at first you don't succeed,
Have some cake.
I see.
Does it work?
Every time.
Taking a deep breath in,
And a complete breath out.
Inhaling deeply,
As you exhale completely.
What do you think is the biggest waste of time,
Said the boy.
Comparing yourself to others,
Said the mole.
What do you think is the biggest waste of time,
Said the boy.
Comparing yourself to others,
Said the mole.
They asked one another,
And spoke to one another.
And the boy said,
I wonder if there is a school of unlearning.
I wonder if there's a school of unlearning.
Coming back to that breath once more,
As you take a deep breath in,
The belly,
The ribs,
The chest expands.
And as you breathe out,
The chest,
The ribs,
And the belly fall.
Breathing in.
Breathing out.
Breathing in,
And breathing out.
Most of the old moles I know,
Wish they had listened less to their fears,
And more to their dreams.
Most of the old moles I know,
Wish they had listened less to their fears,
And more to their dreams.
What is over there?
It's the wild,
Said the mole.
Don't fear it.
Imagine how we would be if we were less afraid.
What is that over there?
It is the wild,
Said the mole.
Don't fear it.
Imagine how we would be if we were less afraid.
Again,
Coming back to the breath,
A deep inhale,
And a deep breath out.
Deep breath in,
And a deep breath out.
Deep breath in,
And a deep breath out.
And a deep breath out.
One of our greatest freedoms is how we react to things.
One of our greatest freedoms is how we react to things.
Breathing deeply again.
Taking what we need,
Leaving behind what we don't,
Or simply just being aware of the breath.
Taking time for you.
I've learned how to be present.
How?
Asked the boy.
I find a quiet spot,
Shut my eyes,
And breathe.
Shut my eyes and breathe.
I've learned how to be in the present.
How?
Asked the boy.
I find a quiet spot,
Shut my eyes,
And I breathe.
Again,
Noticing the breath as you inhale and exhale.
Inhaling and exhaling.
Inhaling and exhaling.
Inhaling and exhaling.
Sticking with those deep inhalations and deep exhalations.
Isn't it odd?
We can only see our outsides,
But nearly everything happens on the inside.
Again,
Just focusing on that breath.
So much beauty we need to look after as the belly rises and falls.
So much beauty we need to look after as the belly rises and falls.
So much beauty we need to look after as the belly rises and falls.
The ribs rise and fall.
The chest rise and falls.
Being kind to yourself is one of the greatest kindnesses,
Said the mole.
Being kind to yourself is one of the greatest kindnesses,
Said the mole.
We often wait for kindness,
But being kind to yourself can start now,
Said the mole.
We often wait for kindness,
But being kind to yourself can start now,
Said the mole.
Again,
Coming back to the belly,
The ribs,
The chest as they rise and they fall.
As your mind,
Your body takes what it needs and leaves behind what it doesn't.
Your subconscious mind and your conscious mind working together to release,
To let go,
To absorb,
To breathe.
Often,
The hardest person to forgive is yourself,
Said the mole.
Often,
The hardest person to forgive is yourself.
Sometimes,
I feel lost,
Said the boy.
Me too,
Said the mole,
But we love you and love brings you home.
I think everyone is just trying to get home,
Said the mole.
I think everyone is just trying to get home,
Said the mole.
I think everyone is just trying to get home,
Said the mole.
I think everyone is just trying to get home,
Said the mole.
I think everyone is just trying to get home,
Said the mole.
Again,
Just bringing that awareness as you breathe deeply.
Coming back to the breath as you inhale and you expand,
Taking that breath deeper and deeper,
Taking more air into those lungs,
Filling the belly,
The ribs,
The chest.
And as you exhale,
Allowing the chest,
The ribs and the belly to fall.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Doing nothing with friends is never doing nothing,
Is it?
Asked the boy.
No,
Said the mole.
Doing nothing with friends is never doing nothing,
Is it?
Asked the boy.
No,
Said the mole.
You fell,
But I've got you.
You fell,
But I've got you.
Everyone is a little bit scared,
Said the horse.
But we are less scared together.
Everyone is a little bit scared,
Said the horse.
But we are less scared together.
Tears fall for a reason,
And they are your strength,
Not weakness.
Tears fall for a reason,
And they are your strength,
Not weakness,
Said the horse.
Again,
Just focusing on the breath,
The rise and fall of the belly,
Ribs,
Chest.
Inhaling and exhaling.
That consistency with you throughout this practice,
Throughout the evening,
Throughout the day.
That breath,
Always there to come back to,
To guide you.
Taking a deep breath in,
And a complete breath out.
A deep breath in,
And a complete breath out.
What is the bravest thing you've ever said,
Asked the boy.
Help,
Said the horse.
What is the bravest thing you've ever said,
Asked the boy.
Help,
Said the horse.
When have you been at your strongest,
Asked the boy.
When I have dared to show my weakness.
Asking for help isn't giving up,
Said the horse.
It's refusing to give up.
When have you been at your strongest,
Asked the boy.
When have you been at your strongest,
Asked the boy.
When I have dared to show my weakness.
Asking for help isn't giving up,
Said the horse.
It's refusing to give up.
Again,
Just focusing on that breath.
Without giving up.
Again,
Just focusing on that breath.
Allowing your mind and your body to take what it needs,
Leaving behind what it don't.
A gentle rise and fall of the breath flows within your belly,
Ribs,
Chest,
Chest,
Ribs,
Belly.
Belly,
Ribs,
Chest,
Chest,
Ribs,
Belly.
Sometimes I worry you'll all realise I'm ordinary,
Said the boy.
Love doesn't need you to be extraordinary,
Said the mole.
Said the mole.
Sometimes I worry you'll all realise I'm ordinary,
Said the boy.
Love doesn't need you to be extraordinary,
Said the mole.
We all need a reason to keep going,
Said the horse.
What's yours?
You three,
Said the fox.
Getting home,
Said the boy.
Cake,
Said the mole.
We all need a reason to keep going,
Said the horse.
What's yours?
You three,
Said the fox.
Getting home,
Said the boy.
Cake,
Said the mole.
Again,
Just coming back to that breath,
Breathing deeply.
Nothing beats kindness,
Said the horse.
It sits quietly beyond all things.
Nothing beats kindness,
Said the horse.
It sits quietly beyond all things.
Sometimes,
Said the horse.
Sometimes what?
Asked the boy.
Sometimes just getting up and carrying on is brave and magnificent.
Sometimes just getting up and carrying on is brave and magnificent.
The great illusion,
Said the mole,
Is that life should be perfect.
The great illusion,
Said the mole,
Is that life should be perfect.
Again,
Bringing that awareness to the breath as we slowly reach the near end.
Life is difficult,
But you are loved.
Life is difficult,
But you are loved.
The fox never really speaks,
Whispered the boy.
No,
And it's lovely he is with us,
Said the horse.
To be honest,
I often feel I have nothing interesting to say,
Said the fox.
Being honest is always interesting,
Said the horse.
The fox never really speaks,
Whispered the boy.
No,
And it's lovely he is with us,
Said the horse.
No,
And it's lovely he is with us,
Said the horse.
To be honest,
I feel I have nothing interesting to say,
Said the fox.
Being honest is always interesting,
Said the horse.
Again,
Just coming back to that breath,
The rise and the fall.
Is your glass half empty or half full,
Asked the mole.
I think I'm grateful to have a glass,
Said the boy.
Is your glass half empty or half full,
Asked the mole.
I think I'm just grateful to have a glass,
Said the boy.
When the darkness and the dark clouds come,
Keep on going.
When the big things feel out of control,
Focus on what you love right under your nose.
When the big things feel out of control,
Focus on what you love right under your nose.
When the big things feel out of control,
Focus on what you love right under your nose.
This storm will pass.
This storm will pass.
We have so long to go.
But look how far we've come,
Said the horse.
We have such a long way to go.
Yes,
But look how far we've come.
Again,
Just focusing on that breath,
Breathing deeply.
And then the last part that I want to read.
What's your best discovery,
Asked the mole.
That I'm enough as I am,
Said the boy.
What's your best discovery,
Asked the mole.
That I'm enough as I am,
Said the boy.
As we come to the end,
Look how far we've come.
Focusing on that breath,
The deep inhalations and the deep exhalations.
The rise,
The fall.
Taking what you need,
Leaving behind what you don't.
Reminding yourself to be grateful for where you are right now.
How far you've come to get here.
The energy,
The love,
Your enoughness.
Love,
Your enoughness.
When you're ready,
Just begin to take all of that in,
Taking a deep breath in.
And a big sigh out.
A big breath in.
And a big sigh out.
Big breath in.
And a big sigh out.
Thank you for practicing with me this evening.
