A warm welcome to you.
Often we find ourselves in the trap of believing all will be well when X,
Y or Z happens.
A new job,
New home,
New relationship,
New body.
This way of thinking can take us out of the present moment.
It can remove us from the beauty and richness that is here for us right now.
During this meditation we shall cultivate mindful presence and arrive at that quiet place inside us.
That place of deep knowing and acceptance.
We shall understand that even amidst our messy and imperfect life,
Right now all is well.
So beginning this meditation now by casting your eye around the space you are in.
Taking some time to notice the details big and small.
Bringing to your awareness the idea that right now in this space you are free from harm,
You are safe.
Noticing the elements in your environment that provide safety and security.
Perhaps the roof,
The door,
Your possessions.
Allowing this feeling of safeness to really sink in.
And now I invite you to gently close down your eyes.
Letting the landscape of your awareness turn inwards.
Giving yourself permission now to really settle in.
There is nowhere else you need to be.
It's okay to take this time for yourself.
If during this meditation you notice yourself thinking,
That's okay.
Just as our eyes are designed to see,
Our minds are designed to think.
Feel free to engage with your thoughts,
To give them what they need and when it feels right for you return to the sound of my voice.
So inviting you now to become aware of the sounds around you.
Initially noticing the most distant sounds.
Gradually drifting towards the sounds in this room.
Nothing to do,
Just noticing.
Can you broaden your awareness now to take in all the sounds both near and far?
Noticing the beginning and end of sounds.
Noticing the moments of silence.
Can you sense your place amidst these sounds?
Your place in the movement of life.
Again allowing yourself a few moments to feel safe and peaceful here.
Just as the tide washes over the sand,
This feeling of peace washes over you.
Slowly returning your attention now to your body.
Feel the touch of your clothes on your skin.
Noticing the feel of your body as it touches the chair or the ground.
Can you relax your body a little more allowing the ground to really support you?
Can you let your shoulders drop?
Your eyes soften.
Your hips and pelvis become heavy.
Softening into the idea of the earth taking your weight.
Feeling relaxed and peaceful in this support.
Moving your attention now towards your breath,
This constant life force within us.
Noticing the air as it enters your nose.
Noticing the air as it leaves your mouth.
Noticing the rise and fall of your chest.
Noticing the soft expanse of your belly as the air flows in and out.
Noticing the way your body moves when you breathe.
Spending a few more moments here in the gentle movement of your breath.
What a gift it is to cultivate such mindful awareness.
If you notice your mind is wandering,
Perhaps to certain thoughts or emotions,
That's okay.
See if you can attend to them with curiosity and openness and when it feels right for you,
Return to the sound of my voice.
So connecting once more now with your breath.
This gift,
This life force.
And as you continue to connect to your breath,
What do you notice?
Perhaps you are aware of a growing experience of relaxation,
Peace or calm.
Maybe you are aware of emotions or thoughts moving in and out of your awareness.
Can you rest here in your experience for a moment or two?
No right or wrong,
Just being curious and open.
Now together,
Let's take some time to shape our breath so it activates the relaxation response in us.
With this breath,
The exhale is longer than the inhale.
This is the breath of deep relaxation.
Let's try it together.
Inhale for one,
Two,
Three,
Hold for one.
Exhale for one,
Two,
Three,
Four,
Five,
Hold for one.
Inhale for one,
Two,
Three,
Hold for one.
Exhale for one,
Two,
Three,
Four,
Five,
Hold for one.
Inhale for one,
Two,
Three,
Hold for one.
Exhale for one,
Two,
Three,
Four,
Five,
Hold for one.
Inhale for one,
Two,
Three,
Hold for one.
Exhale for one,
Two,
Three,
Four,
Five,
Hold for one.
Continue in your own time for a little longer.
Allowing your breath to settle back into its own natural rhythm now.
If your mind is wandering,
Just gently bringing it back to the natural rhythm of your breath.
Allowing this rhythm to cultivate a feeling of peace and stillness inside you.
Within this stillness,
There is a deep knowing.
A deep knowing that all is well.
All is well.
Repeating this phrase gently in your mind now for a moment or two.
All is well.
Breathing into this experience a little more now.
And as you breathe,
Allowing this feeling that all is well to move down your throat and into your chest.
Let this feeling travel from your chest into your tummy.
Let it move into your pelvis and your hips.
Let this feeling travel down your legs,
Past your knees,
To your ankles,
Feet and toes.
Allow these sentiments of peace to travel across your shoulders,
Down your arms,
To your wrists,
Hands and fingers.
Allowing this feeling that all is well to seep into your entire being.
Resting here in this deep place of knowing for a moment or two.
When you are ready,
Beginning to deepen your breath.
Noticing once more the sounds around you.
Those sounds far away.
Those sounds close by.
Offering your body any gentle movements it needs.
When you are ready,
You may open your eyes.
And let this feeling travel from your chest into your chest.
Let this feeling travel from your chest into your hips.
