A warm welcome to you.
If you feel stuck in a rut,
Like each day is just blurring into the next.
If you're tired of having the same thoughts,
Low mood or motivation,
This meditation is for you.
Together,
We will remember that your brain is not fixed and that it's never too late to form new neural pathways,
New habits,
Behaviours and ways of being in the world.
This practice isn't about pushing for a total transformation.
It's about reminding yourself that small actions count.
Let's begin.
Step 1.
Making sure you're comfortable.
Allowing your eyes to close or finding a gentle gaze.
Feeling your feet in contact with the surface beneath you.
Hips and pelvis steady and supported.
And just noticing that you are here.
Now making your left palm into a soft fist.
And gently tapping it on the centre of your chest.
Feeling the sensation.
The rhythm.
The sound of the tapping.
This nervous system practice can help bring you down from the mind and into the body.
Encouraging regulation and a sense of settling.
Allowing the tapping to fade.
Hands in lap.
And noticing the reverb of sensation.
A gentle activation around the heart space.
And taking three slow and steady breaths deep into the belly.
Arriving a little more.
Into your body.
Into this moment.
Now in your own way,
Opening to the idea of neuroplasticity.
That your brain can create new pathways.
That it can adapt,
Reorganise and grow.
How does that make you feel?
No right or wrong,
Just noticing.
Now as best you can visualising,
Feeling or sensing a dense forest.
Imagining that with each intentional step.
You begin carving out a path.
You push aside low branches.
You sweep away leaves and shrubs.
You trim the higher branches.
It feels good to clear this path.
A way through life.
A way forward.
Now getting curious.
If this path represented the direction you want to take in your life right now.
What would it be?
Would it be a path of gratitude?
A path of forgiveness.
Persistence.
Acceptance.
Something else.
Well done.
Now allowing the image or feeling of the path to fade.
And directing your attention to your left hand.
Noticing the shape and contours.
Perhaps the fingers are slightly curled.
Sensing into the palm of your left hand.
The fingertips.
Any sensations.
And now imagining that you are inhaling through the left palm.
Breath and energy moving up the left arm,
Across the shoulder and landing in the heart centre.
And as you exhale,
Allowing that breath to spread gently through the body.
Inhaling through the left palm,
Up the arm into the heart.
Exhaling softening through the body.
Continuing to breathe in this way in your own time now.
And now let's invite this breath to represent a quality that you could really benefit from right now.
It might be the same quality as you chose for the path,
Or something else entirely.
On the tide of the in-breath,
Imagining this quality traveling from palm to heart.
And as you breathe out letting it spread gently through your whole body.
Breathing in this way now for three rounds of breath.
Trusting that this practice has altered your nervous system and increased your sense of motivation and direction.
From here we can focus on an action you can take moving forward.
Beginning once more with the breath.
This time inhaling into the heart center.
And exhaling down the right arm through the right palm and into the world.
Deep nourishing inhale into the heart.
Long smooth exhale down the right arm and into the hand.
And now allowing one simple action that you would like to take in your life moving forward to rise into your awareness.
Not everything at once.
Just one next step.
Something kind.
Something doable.
Something that future you would be grateful for.
Deep nourishing inhale into the heart.
And as you exhale down the right arm and into the hand,
Offering that action gently forward.
Sending that action out into the world.
Allowing that breath practice to fade.
And noticing if anything has changed since you first pressed play on this meditation.
Perhaps you notice more sensation in your body.
Tingling,
A sense of aliveness or waking up from the low mood.
Maybe your perspective has shifted.
Your motivation or clarity has increased.
May this be a reminder that your inner world is always changing.
And that you have the power to change your outer world too.
Feeling your feet.
Your hips and pelvis.
Opening your eyes when you're ready.
Thanks for sharing your practice with me and for being willing to carve a new pathway.
You did really well.
