Hello my dear,
This is a guided meditation to help you feel a deep sense of inner peace.
It's actually an extended version of a meditation that's already available here on Insight Timer.
So just allow yourself to sit or lie in a nurturing,
Comfortable position,
Bringing your spine into straight alignment.
Resting your palms on your lap if you're sitting,
Or just resting comfortably by your sides if you're lying down,
And when you're ready,
Softly closing your eyes.
Now let's focus on your breathing.
On your next inhale,
Let your breath enter your nose for a count of five.
Hold the breath gently at the top for a count of three,
And then exhale for a count of five.
And then at the bottom,
Hold your breath for a count of three.
Just continue this cycle of breathing.
Breathe in for a count of five,
Hold for a count of three,
Then exhaling for a count of five.
Gently,
Slowly,
And softly,
Breathing in and breathing out.
As you allow yourself to become more centred in this moment,
Use this technique of counting your breath to fully enter this place and time.
As you count and hold and breathe,
Just allow yourself to become aware of your physical body in this moment,
Noticing how it takes up space in the room you're in,
How the air feels against your skin,
And how the clothes feel on your body.
As you continue to breathe in this rhythmic fashion,
You become even more aware of the world around you.
Even with your eyes closed,
You may notice the sound of the room around you,
Or you may just allow your awareness to be present with the space you're in,
Being fully aware of your physical body and its surroundings.
And now allow your breath to be at a rhythmic pace that's comfortable to you,
And as you keep your awareness on your body,
On the room around you,
As you expand to also include any emotions or thoughts you may be having or experiencing.
Just observe them without judgement,
As if you're watching a movie,
Paying close attention to every detail,
With the physical sensations in your body,
The emotions in your heart,
And in your mind,
And the thoughts that you're experiencing.
As you observe both your physical body,
Your emotions,
Your thoughts,
And having an awareness of the world around you,
In this moment,
Just accept it all,
There's nothing to change.
In this moment,
Your only job is to accept.
Whether the thought feels good or bad,
It doesn't matter.
In this space,
All thoughts,
Feelings,
And awareness are simply accepted.
Our deepest inner peace comes when we can truly be present in this moment,
While accepting all that is,
As it is.
A great way to practice this is to simply be aware,
Aware of your surroundings,
Your thoughts,
And your feelings,
Without judging,
Without trying to change,
Just breathing,
And accepting everything as it is,
Accepting everything as you are,
Accepting it with love and with compassion.
There is no greater work you can do.
For these next few moments,
Practice this one on your own,
Staying aware simultaneously of your thoughts,
Feelings,
Physical body,
And the world around you,
And just letting it be as if you are on the outside,
Looking in,
With love and with compassion,
With your awareness completely in the world around you,
As well as on your internal landscape,
Without any attachment to it.
You may notice a wee bit of a floaty sensation in your body,
As you detach from judging anything,
And just accept everything as it is.
This light,
Floaty sensation is deep,
Deep inner peace.
There is nothing to change,
Nothing to chase.
Simply all there is,
Is to be.
Now begin to focus your awareness in your heart,
In the centre of your chest,
As you gently and slowly start to become ready,
Ready to transition from this meditation,
While still keeping that feeling of inner peace with you,
Keeping it with you as you take a big,
Long,
Slow inhale,
Hold it at the top,
And when you're ready,
Let it all go with a long,
Audible sigh.
Slowly roll your shoulders a wee bit,
Wiggle your fingers and your toes,
And take this feeling with you as you gently open your eyes,
Coming fully back into the space you're in.
Much love to you,
My dear,
And thank you for creating and being in your inner peace.
