Gentle guided meditation for comfort,
For calm,
For your deep rest.
Welcome friend,
Lauren here.
Before we start,
Find a comfortable place to sit or to lie down.
Allowing your body to rest with ease.
Choose seated or lying down on a yoga mat or perhaps crawl into bed.
It's your choice.
And when you are ready,
Let's start.
Sit down or lie down comfortably and relax.
We will begin.
Close your eyes.
Gently.
Let your breath settle into a slow,
Natural rhythm,
Breathing in and out.
In and out.
.
.
As you inhale,
Notice the air softly filling your body.
Bringing a sense of gentle comfort.
With each exhale,
Allow any worries or tensions to drift away.
Drift away.
Let them go.
This is your time right now.
Start now.
Start now in this raw moment as it is.
This is your time to rest in safety and kindness.
Imagine a gentle soothing presence.
Enveloping you and energy.
A soft feeling that offers warmth.
Comfort.
Like a cozy embrace.
Or a comforting blanket.
You are wrapped.
With each breath,
Feel this comfort settle.
More deeply.
And.
.
.
More deeply within you.
Deeply within you.
Calming your mind and inviting peace into your heart.
As you breathe,
If thoughts arise,
Simply let them.
Acknowledge them.
With kindness.
It's okay.
Then return your focus to your breath.
And the feeling of gentle comfort.
There is softness here.
There is gentleness here.
No judgments.
No assessment.
Chest.
Gentleness.
And softness.
Relax.
Here there's no need to force.
Or to change anything.
Anything at all.
Just allow.
Allow yourself to be exactly as you are now.
You start now.
You begin now and you can create yourself.
And you in this moment.
Let each inhale fill you with calm.
And each exhale wash away tension.
Inhale calm.
Exhale tension.
It's going to be okay.
In this soothing space,
Know that you are supported.
Cherished and never alone.
There is a connection here.
There is meaningful connection here.
In this space right now.
When you are ready,
Begin to notice.
Notice the environment around you.
Be aware of the world around you.
Just notice.
Notice any sounds around you.
Notice how you feel,
Notice how your body is placed.
How your body is aligned.
You are the noticer.
The wishness,
The calm.
Detached.
Witness.
You have the ability to look down upon your life.
Notice everything around you and remind yourself that it's safe to relax and be present.
As you are.
Let the pace of your day begin to slow.
Allowing yourself to simply arrive here right now.
In this peaceful moment.
Take a moment and.
.
.
Think about the turtle.
Imagine a turtle moving slowly.
Picture the turtle.
Lifting one foot.
At a time.
Slowly.
Carefully.
Comfortably.
See the turtle Notice the turtle.
Moving one step at a time.
I want you to imagine for this time that your thoughts your feelings.
Are each a separate turtle.
Perhaps you choose to name these feelings.
Perhaps you choose to name these thoughts.
Relationship.
Korea,
Finance,
Family Each one is a turtle.
The turtle moves slowly,
So slowly.
See the turtle move slowly You have turtle thoughts.
You have turtle feelings.
Slow down.
Slow down.
When we slow down our thoughts and our feelings.
We have greater clarity.
Inside.
And the ability to resolve.
To solve.
To feel clear.
Decisive.
Imagine the slow turtle.
Breathe.
Body awareness and letting go of tension.
Shift your attention now to your body,
Your whole body.
Start at the top of your head and notice.
Notice how it feels.
If you sense any tightness in your forehead or around your eyes,
Let it soften.
It's okay.
Let your jaw loosen and your shoulders simply fall away from your ears.
Fall away.
Create space between the top of your shoulders and the bottom of each ear.
Feel the length of your arms,
The heaviness of your hands as they rest.
Let each finger become comfortably soft,
Relaxed.
Notice your chest.
Feeling each breath,
Each unique breath.
Notice how each breath is different.
No breath is the same.
Honour and sit in each breath.
If you detect any tension.
Any tension at all.
Let your next exhale soften and release that tension.
Broaden your chest.
Continue this slow scan.
Through your belly Hips.
Turn your legs,
Each leg.
And down to your feet.
Each foot.
Letting each exhale melt away any points of tightness,
Engagement.
If,
If you encounter thoughts or interruptions,
Distractions during this scan,
Welcome them gently.
Look down upon these distractions,
These interruptions,
With wisdom.
It's okay.
There is a message here.
Choose,
Choose to softly Listen.
And then return your focus to the area of your body you're noticing.
Notice.
Notice,
Notice the thoughts,
The feelings,
The interruptions.
Distractions as these separate wise beings.
It's okay.
You've got this.
You can do this.
Connection with breath.
Now bring your attention once more to your breath.
That steady rhythm always there for you.
Each breath different.
Yet each breath has a rhythm.
Notice the coolness of the air as you breathe in through your nose and the gentle warmth as you breathe out.
If you like,
Imagine.
Visualize one of your hands being placed across your heart.
Breathe and imagine one hand across your heart.
A hand over your heart space,
Sensing its natural loving beat.
Listen to the beat of your heart.
Imagine the beat of your beautiful heart.
There is kindness there.
There is love,
There is kindness there.
And that kindness.
That love loosens any manacles,
Any mind forged manacles.
Of tension.
Of attachment.
The attachment loosens.
Is loosened by the love.
Gentle love in your heart.
Let yourself be supported by your breath.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Gently,
Lovingly slow the breath.
Noticing your heartbeat.
If your mind wanders.
Lovingly invite your mind back.
To the gentle breathing.
There is love here.
There is no requirement.
There is no demand.
Everything here is soft.
There is a beckoning,
A beckoning call.
To your mind?
To wander back to self.
Bring the mind back to the self.
It's okay.
It's okay,
Breathe in,
Breathe out.
Try now counting your breaths.
One by one.
Noticing what is different.
What is different about each breath?
There is something unique about you.
About each breath.
Notice.
Notice.
1… Relax,
Release.
Two,
There is no rush.
3 invite simple awareness.
4 Deeper calm,
Deeper,
Deeper calm.
Five,
Comfort.
Comfort.
Six,
Whatever is,
Is.
It's okay.
7.
Invite resilience.
You have the strength.
You do.
8.
Nine.
Counting once more with each count.
With each count,
Slow down.
Invite slowness.
Be the turtle.
One.
To 3 4 5.
Six.
Seven.
8 9.
Sit in this space for several moments.
Allow the softness of solace.
Of this moment.
Safe soft space visualization.
Imagine now that you are floating in a nurturing gentle space.
Maybe.
Maybe it's a sunlit room,
A beautiful room.
Perhaps it's a softly lit garden.
Perhaps it's somewhere else.
Perhaps it's a green,
Lush forest.
Perhaps it's standing upon the sandy shores of the ocean.
Here you are completely safe.
And at ease.
What does it feel like to be at ease?
Feel it.
Feel it.
Embrace the feeling,
Create the feeling,
Your mind is incredibly powerful.
Incredibly powerful no matter what occurred prior to these moments.
You can create now.
Do so.
Notice this space.
Where you are now.
Notice any textures,
Possibly a gentle breeze.
Are there soft blankets?
Are there cushions?
Are there drifting clouds?
Notice everything.
Perhaps there are rustling leaves.
Perhaps the sound of water.
Perhaps.
After all,
You are the creator.
Not only of this visualization.
Part of the garden of your mind.
It requires practice.
Visualise now a gentle warm light.
See you at the Lodge!
See the warmth.
Of the light.
That slight orange.
The light comes closer to you.
As the light comes closer,
You feel comfort and ease.
You feel comfort and ease wrapping around you.
Like a soft hug.
With every inhale,
Draw in this tranquil light.
Breathe in the light.
With each exhale.
Let yourself melt.
Let this energy of comfort moat through you.
Almost as if your body is melting.
You breathe in the tranquil light,
You breathe out and melt,
Melt into this energy of tranquility.
You enjoy the nothingness.
There are no needs.
There are no wants.
There are no desires.
There is simply this moment.
And this moment,
It is enough.
Notice this space,
This space is within you and whenever you wish to do so you can create this space,
This healing space.
Whenever you seek kindness and rest.
You can create this space and create kindness within this space.
Kindness is soft.
Kindness is patient.
Kindness honors each breath.
And kindness is tortoise-like slow.
Embracing gentle company.
Now imagine a space where you sense the presence of gentle company,
A loving person,
A compassionate person.
A wise being.
This could be a loved one.
It could be a memory.
It could be thinking about a reassuring friend.
Or it may simply be the feeling of a compassionate presence.
Imagine.
This company,
This being,
Brings.
No judgement.
There is no judgement.
No demands.
Only understanding and care.
Create that energy of understanding and care.
Understanding and care.
Perhaps you sense words.
Perhaps you can listen to words.
You hear the words.
You are enough.
Just as you are.
You are enough just as you are.
You are enough.
Just as you are.
Let that message wash through your heart.
Wash through your breath wash through your being your entire being allowing in waves of gentleness with every breath.
Waves,
Waves of gentleness,
Every single breath.
If your mind drifts,
Never mind.
Never mind.
Gently guide your mind back to the warmth and care of this comforting presence.
This company,
This being,
This presence brings trust.
Brings compassion.
Brings understanding.
Perspective,
Tolerance.
Affirmations for comfort and calm.
Quietly repeat some gentle affirmations to yourself and others.
Silently within your mind.
Repeat.
I'm safe and calm in this moment,
And that's all that matters.
Comfort flows through my body and mind now,
In this moment.
And that is okay.
I give myself permission to rest now.
And just be.
Just be.
With each breath I become softer.
Gentler.
Within myself.
With myself.
Pause with each affirmation.
Repeat each affirmation.
Internalise these affirmations.
Become them.
Allow this truth to sink deeper and deeper and deeper within yourself.
Connect with your breath.
Become the energy of breath.
Flowing.
Flowing.
Flowing.
Trust this feeling of calm and allow it to be organic.
Different each time you meditate.
Perhaps it's easier to calm yourself.
Perhaps it's not so easy.
There is a gentleness in understanding how you are now.
It's okay.
It is all moving forward.
It is all awareness,
It is okay.
Allow yourself to move along this journey as it is.
As it is.
Feel the support beneath your body,
Feel that support.
Feel the heaviness.
Notice your body.
How does your body feel?
Listen to your environment,
Notice your environment,
Be aware of the environment around you.
It's okay.
You,
You have the resilience within you to cope.
With whatever life throws at you.
Listen to your body now.
Sometimes our body holds messages.
With perspective,
With tolerance,
Listen and relax your body.
You have the strength to cope.
You have the resilience to let go.
You can develop the ability to decide.
To resolve.
To be aware.
Invite softness,
Invite gentleness into your mind to allow this space to be.
To allow the space to know,
To deeply know.
To allow your intuition to thrive.
Allow yourself to thrive.
Relax your body from head to toes.
From head to toe.
Allow simplicity.
You don't have to solve anything right now.
By allowing space.
By cultivating kindness,
Compassion.
The answers,
They will come.
They will come.
Being okay holds a gentle energy.
A gentle,
A gentle kindness.
Now relax your body and repeat it to yourself.
Again.
And again.
.
.
.
.
And again.
I'm worthy of kindness,
Both from myself and others.
Each day I choose compassion.
Toward myself.
And for everyone I meet towards every soul I engage with.
I am worthy of kindness.
I know this.
I know this.
I'm worthy.
Worthy,
Deeply worthy.
Of kindness.
I am worthy of kindness,
Both from myself and others.
Each day I choose compassion toward myself and for everyone I meet,
Towards every soul I engage with.
I am worthy of kindness.
I know this.
I know this.
I'm worthy.
Worthy,
Deeply worthy.
Of kindness.
I am worthy of kindness,
Both from myself and others.
Each day I choose compassion toward myself and for everyone I meet,
Towards every soul I engage with.
I am worthy of kindness.
I know this.
I know this.
I'm worthy.
Worthy,
Deeply worthy.
Of kindness.
I am worthy of kindness,
Both from myself and others.
Each day I choose compassion toward myself and for everyone I meet,
Towards every soul I engage with.
I am worthy of kindness,
I know this.
I know this.
I'm worthy,
Worthy,
Deeply worthy of kindness.
I am worthy of kindness,
Both for myself and others.
Each day I choose compassion toward myself and for everyone I meet,
Towards every soul I engage with.
I am worthy of kindness,
I know this.
I know this.
I'm worthy.
Worthy,
Deeply worthy.
Of kindness.
I am worthy of kindness,
Both from myself and others.
Each day I choose compassion toward myself and for everyone I meet,
Towards every soul I engage with.
I am worthy of kindness.
I know this.
I know this.
I'm worthy.
Worthy,
Deeply worthy of kindness.
I'm worthy of kindness,
Both from myself and others.
Each day I choose compassion.
Toward myself.
And for everyone I meet.
Towards every soul I engage with.
I am worthy of kindness.
I know this.
I know this.
I'm worthy.
Worthy,
Deeply worthy of kindness.
I am worthy of kindness,
Both from myself and others.
Each day I choose compassion toward myself and others.
And for everyone I meet towards every soul I engage with.
I am worthy of kindness.
I know this.
I know this.
I'm worthy.
Worthy,
Deeply worthy.
Of kindness.
I am worthy of kindness,
Both from myself and others.
Each day I choose compassion toward myself and for everyone I meet,
Towards every soul I engage with.
I am worthy of kindness.
I know this.
I know this.
I'm worthy.
Worthy,
Deeply worthy of kindness.
Allow yourself to thrive.
Relax your body from head to toe.
From head to toe.
Allow simplicity.
You don't have to solve anything right now.
By allowing space.
By cultivating kindness,
Compassion.
The answers,
They will come.
They will come.
Being okay holds a gentle energy.
A gentle,
A gentle kindness.
Allow yourself to thrive.
Relax your body from head to toe.
From head to toe.
Allow simplicity.
You don't have to solve anything right now.
By allowing space.
By cultivating kindness,
Compassion.
The answers,
They will come.
They will come.
Being okay holds a gentle energy.
A gentle,
A gentle kindness.
