You are listening to a meditation from Sound Science Soul.
Welcome.
Take a moment to settle into a comfortable position,
Lying down if at all possible.
There is nowhere to go.
Nothing to do.
Nothing to figure out right now.
Just this moment.
Just this breath.
Perhaps you've come here because your mind has been looking ahead.
Trying to figure things out.
Trying to prepare.
Trying to make sure everything will be okay.
And that's okay.
The mind often does that when something feels uncertain.
For the next little while.
You don't need to solve anything.
You don't need to know what comes next.
You don't need to carry tomorrow.
So for now,
Just focus on your breath.
Take a slow breath in for four.
Holding slightly for two.
And a slow breath out for six.
Again.
Breathing in for four.
.
.
Slight hold for 2.
And breathing out for six.
One last time.
Breathing in,
1,
2,
3,
4.
Hold.
One,
Two.
Breathing out.
One,
Two,
Three,
Four,
Five,
Six.
Now begin to notice the surface beneath you.
Holding you.
Supporting you.
Allowing you to let go.
Even if just for a little while.
Now bring your attention to your feet.
Notice any sensations.
Warmth.
Coolness.
Heaviness.
But also notice there is nothing to change.
Just notice.
Now notice your ankles.
Your lower legs.
Your knees.
Your thighs.
And allow all these muscles to soften.
Allow the weight of the body to be carried by the surface that lies beneath you.
Only that surface.
Because there's nothing to hold up.
Nothing to manage.
Nothing to prepare for.
Just rest.
Bring awareness to your hips.
To your lower back.
Your stomach.
Your chest.
And let it all go.
Let these areas fully relax.
Now notice the gentle movement of your breath.
The body already knows how to breathe.
And the body already knows how to rest.
You don't have to make either one happen.
And if thoughts arise here in this space.
That's completely okay.
There's no need to stop them.
No need to follow them.
To simply notice them.
And keep gently returning to the feeling of the body resting there.
Supported.
Breathing.
Present.
Safe.
Now bring awareness to your shoulders.
See if they can soften.
Just even a little.
Don't let your arms grow heavy.
Get your hands relaxed.
Your neck soft.
Your jaw unclenched.
The space around your eyes relaxed.
Your forehead smooth.
Perhaps here you can imagine setting something down.
It's something you've been carrying.
Maybe for a long time.
Or maybe something that just feels heavy.
Not releasing it forever.
But just for now.
It's like placing a heavy bag beside you.
Knowing it will still be there later if you need it.
But not needing to carry it in this moment.
Because nothing is being solved right now.
Nothing is being improved by staying tense.
Nothing is being protected by holding on.
Nothing is being solved by worrying about it.
And so for the next few moments.
Allow yourself to simply be.
Breathing in.
.
.
Breathing out.
Resting.
Supported.
Safe.
And again,
If thoughts come.
Let them come.
And if thoughts go,
Let them go.
And each time you notice you've drifted into tomorrow.
Simply return.
To the breath.
To the body.
To this moment.
Again and again.
Without effort.
Without judgment.
Without needing to do it perfectly.
Just returning.
As though each breath is bringing you back home.
Back to what is here.
Back to what is real.
Back to what is present.
Perhaps you can begin to notice that this moment is asking nothing from you.
You don't need answers right now.
You don't need certainty right now.
You don't need a plan right now.
Just your breath.
It's just your body.
Just this moment.
And if sleep comes,
Allow it.
If depressed comes.
Allow it to.
Or if you simply remain here.
Allow that as well.
There is nowhere else you need to be.
Nothing else you need to carry.
For now,
Let yourself rest.
Let yourself soften.
Let yourself be supported.
Because tomorrow will still be there.
But you don't need to carry all of tomorrow right now.
Take one final slow breath in.
And a gentle breath out.
And then continue resting here for as long as you would like.
As long as you need.
You are safe.
You are loved.
You are supported.
Thank you for being here.
