A warm welcome to this seven-day meditation challenge designed to help you create or maintain a regular meditation habit even amidst your often over-scheduled and dynamic life.
My name is Fleur Chambers and I'm so pleased to spend this time with you.
I've heard from many of you in my community that you are keen for some shorter meditations for those days when life feels jam-packed and 20 minutes feels out of your reach.
So I hope this seven-day series of 10-minute meditations hits the spot.
The focus of this series is compassion,
Because we all know that when we can offer ourselves and others compassion,
Stress leaves our body,
Our minds feel more friendly,
And we are better able to respond to the challenges of our lives in creative and heart-centered ways.
So in your own time,
Closing down your eyes and allowing your awareness to rest on your breath.
No need to change or alter your breath in any way.
Simply noticing with curiosity what it feels like to breathe in.
What it feels like to breathe out.
Perhaps you'll notice that through the simple act of awareness,
Your breath intuitively shifts.
Feeling smoother,
Fuller,
Deeper.
As you rest here,
Just being honest with yourself as you inquire,
How has my nervous system been feeling lately?
Has it felt revved up?
On edge?
Tired?
Wired?
Has it felt relaxed?
Balanced?
At ease?
Learning how to engage the rest and digest response and to soothe our nervous system is an act of both rebellion and compassion in our busy,
Productivity-driven world.
Not only does this more balanced state allow us to feel more calm and at ease,
It also expands our minds and hearts,
Allowing us to experience greater compassion for ourselves,
Others,
And the world in which we live.
So together,
Let's soften our bodies and our nervous systems with compassionate awareness.
Beginning with the area above your eyes.
The place we store so much mental busyness,
Our to-do list,
And our responsibilities.
This place above our eyes,
Filled with thoughts pulling us in all different directions.
Here in this moment,
Really softening the space above your eyes.
Softening also the muscles in and around your eyes.
Can you soften your eyelashes?
Can this be an act of compassion?
Softening the small muscles within your cheeks.
These muscles that contract and engage all day as you talk,
Express yourself,
And listen.
Laugh as you try so hard to project a certain image out into the world.
Here in this moment,
It's safe to soften your cheeks.
And noticing how this naturally encourages a change within your jaw.
Really allowing this sense of softening to spread throughout your entire mouth.
Tongue soft.
Teeth soft.
Gums softening too.
Entire face at ease.
No need to look a certain way,
To project a certain image.
Here,
It's safe to take off your mask and to rest your face.
This sense of ease moving down the back of your neck.
Relaxation landing on your shoulders.
Letting go of the responsibilities and burdens of the last few days.
The pressure to be perfect,
To be everything to everyone.
As you invite your shoulders to melt down your back,
Imagining a block of ice melting in the warm sun.
Deep breath in.
Long,
Smooth exhale.
Entire chest softening.
Heart naturally open.
Feeling a sense of compassion meet your heart,
Like warm rays of sun.
Deep,
Compassionate breath in.
Long,
Smooth exhale.
This warmth arriving at your stomach.
Letting go of the worries of the last few days.
Letting go of any feelings of not being good enough.
Hips and pelvis heavy.
Feeling safe in the support of the earth below.
Legs heavy all the way to your feet and 10 toes.
Arms relaxed all the way to your 10 fingertips.
Becoming aware of your entire body now.
Body alive,
Yet soft.
Warmed by golden rays of sun.
Allowing this moment to feel like an act of compassion.
Deepening your breath.
Opening your eyes when you're ready.
Great work.
May you take this feeling of ease with you today and may you remember that taking the time to soothe your nervous system is an act of rebellion and compassion.
See you tomorrow for day two of this seven-day,
10-minute compassion experience.
