This is an evening guided meditation,
Winding down after a long day,
Helping you connect with calmness,
Relaxation before bedtime and sleep.
Let's begin.
Find your usual comfortable meditation position,
Either sitting in a chair with the back straight,
Shoulders relaxed,
Hands resting on the legs,
Or you can be lying down,
Resting in a bed.
Just make sure that you're focused and not too drowsy.
Connect with your breath.
Try to breathe through the nose if possible.
Slow the breath down.
Notice the air moving through the nostrils,
In and out.
See if you can slow down and soften each inhale as it becomes an exhale.
Unclench the jaw.
Relax the forehead.
Try to loosen as many muscles in your face as you can.
How are you feeling right now?
Don't answer me with words or logic.
Try to show me with feeling.
Imagine that I can understand your feelings as you feel them.
How do you feel?
Show me by feeling.
Is there tension in your chest,
In your throat,
In your forehead?
Is there a feeling of pressure anywhere in your body?
Do you feel emptiness and nothingness?
If so,
That's fine.
Do you feel weepy,
Like you could cry?
If so,
That's fine.
All of these answers are simply sensations.
Are you able to,
Right now,
Remove the words and the labels from those sensations?
If you felt anger or stress,
For example.
Are you able to separate the label from the physical sensation?
What do you feel like if words and labels can't be used?
If you felt sadness,
For example.
Can you remove the word sadness from the sensation?
Connect to that sensation.
Whatever you're feeling,
Breathe into it.
This is your opportunity to confront it calmly,
Bravely,
Gently.
This probably won't be easy and super enjoyable.
It may feel like friction,
And that's okay.
To the best of your ability,
Breathe into and through density.
Imagine that your breath is softening and massaging the tension.
All of the day's stress.
All of the day's problems.
Breathe into and through them,
Like a masseuse working through knots.
Your breath is magic.
Your breath is healing.
And these sensations may not go away straight away.
Just know that each inhale and each exhale that you take over that density.
Is working away at it.
Each valiant breath that you take through the density is a step towards freedom.
Take a long inhale and slowly exhale and let go.
Whatever you're feeling now is okay.
This meditation is about connecting with where you are.
Wherever you're at right now.
We're not trying to pretend or change or fix.
This is about confronting.
Accepting where we're at.
The more we can embrace what we have right now.
As dense or difficult as it feels.
The more compassion we have towards ourselves,
The present moment and others.
And we stop running away from problems.
And we become emotionally resilient,
Strong,
Healthy,
Integrated beings.
Before we finish,
Take a slow inhale and a slow exhale.
And I'd like to warmly pat you on the back and say well done.
For confronting and breathing through your own density or stress which has accumulated.
See you next time.
