Never listen to recordings like these while driving or using machinery.
Only listen in a safe environment.
Have you ever thought or noticed that there are hardly any sayings and proverbs that encourage you to be gentle with yourself?
I can't think of one.
Strange,
Isn't it?
And,
On the other hand,
There are plenty that encourage you to to be hard on yourself or tough.
You roll up your sleeves and bite the bullet.
You dry your tears and grit your teeth and put your shoulder to the wheel.
Aren't you over the loss yet?
Because you have to move on.
Life goes on,
No matter how hard it is,
Because that's the way it is.
Take the bull by the horns and realize that fortune favors the bold.
So you'd better be bold as brass.
Sometimes the encouragement is accompanied by a form of reproach that causes hurt.
Extraordinary,
Really,
That many of us are told these kinds of statements heard from an early age.
Creating patterns in our subconscious that being tough,
Being firm and showing strength are better and necessary to make your way through this world.
Better,
Anyway,
Than softness and sensitivity,
Because the message is that a certain toughness,
Strength and fearlessness can make you stronger.
Realize that a certain toughness,
Strength and fearlessness will get you far.
Well,
There is,
Of course,
A grain of truth in that.
It usually gets you very far,
Too.
Unfortunately,
All that being tough and gritting your teeth can slip into too much,
Into overstepping your limits,
So that it no longer works for you,
But against you.
And how useful it would actually be,
From a young age,
To get as many insights and tools about forms of gentleness and setting boundaries.
At times in your life,
When you need this for yourself.
To take good care of yourself.
To stay centered and balanced.
To give yourself and others that which is really needed.
I,
My name is Paola Pizzu,
And in this love-filled guided meditation,
You are invited to submerge yourself in gentleness.
Lose yourself in it by surrendering to it completely.
Complete surrender,
With the intention that you quickly slip into an invigorating sleep in which dreams take you to places that radiate sheer softness.
If this idea appeals to you,
I invite you to take every necessary precaution to enjoy blissful softness undisturbed.
All your to-dos,
Your list for tomorrow is clear,
And possibly jotted down on paper or noted in your phone,
So you can't forget anything tomorrow.
It's clearly arranged.
And you also have everything ready that will benefit you when you get up.
There's really nothing left to disturb your peace and quiet.
The alarm clock is set,
The curtains are closed,
Or just that little bit open,
Whatever you prefer.
And you're ready to drift off to sleep,
Listening to all the possible forms of softness that life has to offer.
And how wonderful it is that you become more aware of this,
Enabling you to integrate it into your daily routine.
Because gentleness enables you to breathe calmly in tense situations,
Reducing stress and tension.
Being gentle with yourself enables you to dream your most beautiful creative dreams,
And may or may not fulfill them,
Because only dreaming is also okay.
You're allowed to waste time,
And it's totally fine that not every minute of the day is spent on something meaningful.
By allowing softness,
Allowing this more and more,
You're building up your qualities to increase the essential and the full range of emotions,
Allowing you to live through them.
To then connect with yourself on a deeper and more intimate level,
And as a logical consequence,
Experience more and deeper contact with people around you.
Just as you can experience intense contact with the mattress you lie on,
The support it gives.
Find out for yourself where you feel supported by the mattress you lie on while breathing in and out quietly.
Where exactly does it give you back support,
Grip and security that makes you effortlessly sink further into it with every exhalation?
As your muscles relax more and more and you surrender,
Where does it support your feet,
Your legs,
Buttocks,
Your back,
Your shoulders and the back of your head?
How does it feel to be carried there in safety with the result that with each exhalation you can sink further into softness,
Like being landed here after the journey of yet another day,
Landed at a safe haven.
Arrive there where you can surrender to relaxation.
By giving in completely,
Your whole body softens and you feel yourself sinking deeper into relaxation while quietly breathing in and out.
With your eyes closed and should you still have them open close them now and inhale deeply and sense,
Be aware,
How the soft air fills your lungs and while slowly exhaling release tension and notice how your body becomes heavier and heavier how it surrenders to gravity.
It's as if your body melts into the mattress and each exhale lovingly takes you into ever deeper relaxation.
As your muscles soften,
Your thoughts quiet down and it all happens automatically.
Now that you can let yourself be carried like this and feel carried you sink deeper and deeper as if you're floating and you let go completely and surrender totally to the peace that slowly spreads through your body.
Stay here.
Just stay safely here in these moments this momentum of deep relaxation as you sink further and further into deeper and even deeper relaxation and then focus on the sheets bring your attention to the sheets enveloping you and feel with your hands how soft it feels by moving them gently moving them over the fabric noting how smooth and silky or satiny this fabric feels under your fingertips sense the coolness or warmth of the fabric the sheets against your skin and envision or imagine your entire sweet body enveloped by the ultimate softness of the sheet and sense the material smoothly and softly against your skin offering you protection and shelter let your thoughts be as soft as this fabric as supple and as soft and notice that the satiny fabric soothes your energy as you sink into a pleasant peace the way it completely calms you I kindly invite you to extend this blissful feeling to expand it at your own pace you can deepen it by imagining feeling it through every part of your body from the top of your head to the tips of all your ten toes become drenched in the softness of the sheets making all your muscles slowly and surely looser,
Slicker and limper and the soothing relaxed feeling spreading through increases the loving abundant softness lets all your worries and stresses melt away and you willingly allow yourself to be absorbed in this rich generous gentle feeling that brings you notably comfort and lightness through the softness of the sheets that envelop you as a protective cocoon of peace and calm a safe space your space to which you can surrender to leisure and let go of everything you'd like to let go of here now that you've nestled your body so comfortably flattened down deep in this lovely cocoon your own cozy nest your bed in which you are surrounded by the safety of the soft sheets soothing your mind and calming your thoughts here you feel how every fibre of the fabric envelops you protects you and invites you to let go completely you are here in this moment in a space of peace and safety and completely ready to embark on a journey to even deeper relaxation as I count down for you from ten to one and where with each subsequent exhale you sink deeper into blissful calm ten breathe in and be fully aware of the weight of your head resting on the pillow relax the skin on your skull and should you notice any tingling just let it be there let every bit of tension melt away from your forehead and face every muscle in your face relaxes soften your eyes as if your eyes are resting in a bed of softness and sink deeper while every tiny delicate muscle around your eyes softens nine breathe in and out and shift your loving attention to your neck and shoulders and let all the tension there melt away as the muscles soften and surrender ten notice how your shoulders become heavier and give in with each exhalation you surrender more and sink deeper into the surface you rest on and eight breathe in and out and now concentrate on your arms and how they are already languid heavy and relaxed along your body all residual tension flows out of your arms from your upper arms it moves to your fingertips where it leaves your body as if it dissolves into the softness of the sheets around you you feel fully supported you are fully supported and seven breathe in and out give your full attention to your beautiful hands they can rest on the mattress with the palms open or just with the fingertips down whatever feels best for you from the hollow in your hands,
Your palms you feel a beautiful openness and peace and how from there the relaxation spreads through your hands feel how the tension disappears from your fingers they become soft and loose as if floating away in the calm current that increasingly takes your whole being with it six breathe in and out then bring your attention to your chest one of the places in your body where you can be well aware of your breathing follow how your chest gently rises on the next inhalation and descends on the exhale with each inhalation you invite softness into your body with each exhalation you release more little by little you gently blow it away you breathe in softness and on the exhale release what you want to release and five breathe in and out as you shift your attention to your belly let your belly become softer than soft feel how any tension here too dissolves slowly and surely your body feels light and increasingly lighter you're fully present in this moment of softness gentleness and stillness and four breathe in and out become and be aware of your hips and pelvic area sense how the mattress is there for you and how it supports you allowing your hips and pelvic area to surrender to gravity and become heavier and increasingly relaxed let all the tension melt away here release everything you no longer need and three breathe in and out it's now your upper legs that you may indulge with your loving attention and just by this gesture of gentleness and calmness alone they feel languid,
Heavy and relaxed by your heartfelt affection and the fact that they are fully safely supported by the bed on which they rest you can notice how your thighs the top and back of your legs and also your knees find rest as your body relaxes deeper and deeper and two breathe in and out and it's now your calves and ankles that you tuck into the soft cotton wool making these two feel progressively softer and heavier and how wonderful that you don't have to do anything at all just relax dwelling on the moment on this moment your bed takes care of you keeps you safe protects you and one breathe in and out and feel how the soft sheets rub lightly against your feet what sensations this brings now that you are aware of its lightness and softness let the last vestiges of tension flow away there through the tips of your toes let it all out your whole body completely relaxed immersed in gentleness and serene calm you're safe you're here in this moment take another deep breath in and exhale and notice how your whole body is filled with gentleness,
Calm and peace you've completed a journey into deep relaxation enveloped by the safety of your bed ready to travel on here in this protective space you can be be yourself be yourself cherish yourself without worries in total serenity and in this friendly oasis of calm something special happens as you lie here luxuriantly surrounded by nothing but softness you see yourself lying in your bed and it is as if some part of you has risen above itself to lovingly observe yourself just checking in seeing how peaceful and calm you lie here through which your heart seems to smile and become filled with tender feelings for yourself for who you are for the path you've followed through life which you have travelled so far just tenderness and love love in abundance and it feels like you are momentarily overflowing with it and you allow this to happen and while you keep looking at yourself something changes about the image that you see it transforms first the image is still a bit foggy and then it clears up and you see yourself as a child as a small child lying in the bed and next to you is your favourite cuddly toy from back then a bear,
A monkey or a rabbit or some other super soft toy that smells like you because you hug each other so often providing softness and security and you know exactly what it looks like the colours the softness it's like you can feel it again take it in your arms you and your cuddly toy and at the same time looking at it from above at this lovely scene receptive and open to what this moment is and the moments ahead will bring you because you're still very relaxed and you're able to unconditionally surrender to what increases the softness within yourself and then you descend and feel yourself slowly and very definitely land in your own bed in which you sink delightfully between the cuddly toy and the child you once were and while your own bed magnanimously lavishes you with softness your inner child the child you once were and somewhere now still are looks at you and says hello how nice that you're here and that I get to see you how big you look now and at the same time still small and the child laughs at its own joke making it enchant you and melt your heart how wonderful that we get to dream together continues the child about being gentle with yourself musing a little about it about how I want to cope later when I grow up because yes,
It's great when life is pleasant and you get softness from the outside world and buy soft stuff in the shops like like warm soft socks and jumpers and towels but the most important part is from within yourself by being soft and kind to yourself and that's what I want to be when I grow up just a little bit in love with myself every now and then just a little bit and then later I can take on the whole world and the child smiles mischievously and the eyes twinkle contagiously after which the little child hands you the soft plush toy and says so,
Now it protects us both by bringing peace the familiarity the scent the softness in which you can sometimes hide just when needed and the toughness and firmness is temporarily put away suspended it's so necessary to protect your peace as a precious counterbalance for what everyday life demands of you and it's so essential to nurture gentleness and to set boundaries to acknowledge out of self-care for your own tranquility your own peace to know where your own gentleness is and the peace the stillness and the connection with yourself with who you really are spontaneous and authentic you allow your quiet,
Soft,
Powerful strength to come forward and the constant wanting to prove yourself as well as trying too hard or incessantly wanting to be heard and seen that you now let go thus let those old voices fade away that voice that challenges you to be better all the time tougher,
Bolder and instead replace it with gentleness and a quiet knowing of who you are at the core a point of peace and energy your core where you are at home the I am resides where contentment,
Love and gentleness dwell there inside yourself where your silent brilliance is revealed there where you make contact with yourself your true self as you lie here so still together with your inner child and the soft,
Cuddly toy as a reminder a precious reminder that it's sheer gentleness being gentle with yourself to frequently turn inward for the indispensable confirmation that a kind,
Generous approach is your essence the essence that expresses so well who you are what you are here for to honor yourself and all being all life around you from gentleness generosity and unwavering trust in a serene,
Calm you lie here your body completely relaxed you perceive the calmness flowing through you your calm breathing the source of peace to which you can lavish yourself and it is as if you're carried along with your breath in a stream of calmness along with your inner child and the gentle,
Cuddly toy for which you don't have to do anything just be here in this moment enjoying in the serene silence of that which surrounds you catching and receiving the words that your inner child whispers to you around softness about mildness becoming milder with age and being kind to yourself by being softer in how you perceive and experience yourself and especially by lifting yourself up thinking realistically and positively about all that you do well about who you are and what you mean to others reflecting on this once a week as an exercise in being kinder allowing you to feel so much more connected to who you really are in giving space to yourself making it much easier to give this to others as well so that they can express who they are by turning to the other in gentleness you absorb their words,
Their essence and in generous gentleness you allow the energy to resonate between you without need for your own input you hold your space and give your space in quiet,
All-hearted peacefulness the quiet,
Warm-hearted peacefulness where all judgment has melted away and you allow alert and very curious about what moves you and how the world moves around you wandering and longing to expand your horizons to explore how far the horizon reaches while learning in complete openness and with a fresh open gaze like a child has who sets an example for you showing the openness to you from a pure balance between being serious and light-hearted in which it serves gentleness and doesn't blame anyone either because accommodating,
Forgiving and compassion give sight of another so much milder and more enjoyable perspective it's a powerful choice to be kind gentle and soft in your thoughts,
Your words and your actions towards yourself to hear yourself observe your thoughts and redirect them if necessary when they woefully lack the being kind and tender towards yourself then you gently interject that alert part in you to turn the tide to teach your thoughts with a kind word that being soft,
Pure and honest to yourself really matters to solidify and strengthen the bond with yourself with the aim that you always seek the middle the paved road consisting of pure kindness on it you are intimately connected to yourself and to the benevolent word even if another sometimes reacts disrespectful your peace remains undisturbed and you respond naturally from your deepest being and you generously pass on the peace retaining your positive energy with a generous,
Forgiving gaze and a good sense your thoughts are stilled and you are enveloped in sheer softness between the sheets that encourage you to cherish this endless sea of softness and that seem to encourage you to be especially kind to yourself as kind as you would be to your inner child who is still beside you and allow yourself more to be gentle and rest without any judgment about anyone or anything you are exactly where you need to be right now in the good company of your inner child dreaming with you and your teddy bear from then all silent witnesses to the peace you are experiencing and have felt in the calmed breaths in in the calmness of the night and the lovely softness around you and there is such a wonderful saying that kindness is the highest form of wisdom it creates a deeper connection with yourself and others a delicate energy that you can use from wisdom by choosing to smile and use a kind word you put kindness in the light and express it over and over again it feels so right and it costs you nothing your thoughts are always positively charged and lose reasons to rattle you keep seeing everything so clearly and therefore remain connected to your essence with who you really are being mild to yourself is the gateway to your softer side therefore keep coming back to this place this gateway by learning again or becoming more gentle with yourself by forgiving yourself seeing all the good in yourself in who you are through self-compassion when things get tough just then returning to that gateway to access yourself and to surrender to your softer you with which you can experiment and play with being vulnerable,
Sweet and tender at times when you are absolutely sure that you can lower your defenses just then when you feel safe and really comfortable and very slowly in your shared dream there on that soft bed you walk to the gateway to pass through it to mark a change a ritual that expresses that softness is part of you and you part of softness softer kinder and sweeter to yourself at your own pace gradually and slowly until it's just there until it's just your kind,
Quiet,
Gentle way of life in which you're meeting yourself and you are truly loving yourself walked through the gate together you and your inner child which is also a signal the sign,
The little bell that you may sleep may fall asleep and dream may dream onward meandering onward musing on sweetness and sweet dreams gentle dreams musing on soft sleep musing on sleeping sleeping and about dreaming dreaming in your sleep sleep sleep good night happy dreams you can go to sleep now fall asleep now slumber softly
