Today more than ever I invite you to find a comfortable position for your body.
Don't worry about chairs,
Crossing legs,
Fancy positions just find a position that helps to relieve any pain you may be experiencing.
I will wait for you so take your time to get really comfy and if you need to pause this meditation at any point.
Know that if you need to change your position throughout this meditation that is more than okay.
Pain shifts,
Changes,
Moves so we must as well.
Once you feel as settled as you can take a moment to pause,
Breathe and if you can put your hands on your heart and say the following to yourself.
Body you are doing the best you can.
Thank you for allowing me to show up for this practice today.
However is comfortable for you gently take a deep breath and know that today your breath may feel or look different to yesterday and that is okay.
Take a few more deep gentle breaths and see if you can settle into your comfy spot just a little bit more.
If you are struggling to connect your breath today take your attention to a part of your body that is feeling okay and really notice how that part of your body feels.
Notice how your body is being supported by the cushions,
The mattress,
The floor or the chair that you are sitting on.
Observe how you are feeling internally and take note of any areas of tension in your muscles,
Your organs,
Your bones.
Become aware of any small movements that happen internally when you inhale and exhale.
Starting at the top of your head slowly and gently scan down your body noticing any parts of your body that are feeling calm,
Relaxed or maybe have no strong feeling at all.
Notice how your hair follicles feel,
Your eyebrows,
Your ears,
Your nostrils.
Become aware of your torso,
The inner and outer parts of your torso that are simply existing,
Doing their job with a little announcement.
Sense those parts of your body that you don't even normally consider.
Those parts of your body that keep you going,
That hold you together.
Scanning down into the lower half of your body now draw attention to those parts of your body that are doing well.
Those parts that are strong,
Those parts that show up for you every day.
Scanning back up to your heart now take a few moments to feel each beautiful beat.
With each beat you might like to think,
Thank you,
Thank you,
Thank you.
With each beat we know we are alive and with life comes hope.
If you find your mind wandering you may like to return to the beat of your heart,
Your breath or another part of your body as your anchor.
Take a few more comfortable breaths.
I'm going to lead you now through some affirmations.
You can either repeat these aloud or silently to yourself.
May I remember the pain shifts and changes.
May I remember the pain shifts and changes.
May I remember the pain shifts and changes.
May I remember I am doing my best.
May I remember I am doing my best.
May I remember I'm doing my best.
May I remember I'm grateful for my body's efforts to keep me going.
May I remember I am grateful for my body's efforts to keep me going.
May I remember I'm grateful for my body's efforts to keep me going.
May I remember I am grateful for those parts of my body that just work.
May I remember I am grateful for those parts of my body that just work.
May I remember I am grateful for those parts of my body that just work.
I invite you now to let go of these affirmations and enjoy a few moments of stillness.
I will mind the time for you.
You you you you on your next inhale gently return back to the room and start to notice any sounds that you can hear in the room or from your own breath start to bring some awareness to your body introducing gentle movement if you are able maybe gently move your head from side to side wriggle your fingers your toes a few times before lifting the corners of your mouth into a gentle smile that reaches your heart as we end this meditation take this moment to once again thank yourself for taking this time if you are able to and would like to place your hands on your heart once more and repeat to yourself body thank you for allowing me this time thank you for all that you do and try to do for me I appreciate this moment of rest however you are able raise your thumbs or hands up to your third eye for kind thoughts down to your lips the true speech and down to your heart for acts of compassion remember to think and speak kindness to yourself and show yourself the compassion that you deserve whenever you are ready take your time to gently open your eyes and take this feeling into the rest of your day
