Something different today,
We're going to just take some time to just settle the mind.
Settle the mind and body into the moment,
So just bring yourself here.
Make sure you're comfortable either in a seated position,
Your back supported,
Your feet firmly on the ground,
Or laying down on the floor on the bed,
Arms relaxed by your side,
Head supported.
And just leave the rest of the day and the rest of the busyness just to one side.
And just allow yourself this time and just be really aware of where you are at this time.
And most importantly,
Just listen to your body and listen to what it's telling you.
Just let the body sink into the surface that you're sitting or lying on.
Let the feet fall to the sides,
Relax the toes and the arches of the feet.
Relax the ankles,
Soften your calves and your shins,
Release any tension that you're holding in your knees and your thighs,
Your hips and pelvis.
Just let the support that the seat or the floor is giving you,
Just let yourself sink into that support.
Relax the tummy,
Just concentrate on the feeling in your spine,
Are you holding any tension in your back,
Particularly around the shoulders,
And then let the arms fall away either into your lap or out to the sides.
Let your hands be soft and relaxed.
Keep taking really gentle breaths.
Breathe in,
Breathe out as you relax the neck and the shoulders.
Let the head be really heavy.
There's no need to hold it taut.
Let the forehead soften,
Let go of any frown or holding on.
Relax the jaw,
Just let it go.
Let the tongue hang softly in the mouth.
Just take a breath and then let it all go.
Just sense where there may be any tension lingering.
Keep curious about where you may be holding that tension and if that's a particular problem spot for you,
Then just breathe into it and let that place just go,
Just gently.
And as we're moving through this meditation,
It's really natural and normal for the mind to wander to the day that's coming or the day that's been.
It's very normal and that's okay.
Let's take some really steady breaths.
There's nothing to do.
Just breathe in and let tension go as you breathe out.
If you can,
Let the out-breath be slightly longer than the inhale and if it helps,
Just make a small sigh as you breathe out.
Thoughts are really normal,
Thoughts and feelings and if you can,
If you're able,
Rather than focus on the detail of the thoughts,
See them as a barometer or an indicator that this time is needed,
Maybe that a shift or a change is needed.
Keep curious about any tension and it may keep coming back and if it does,
That's fine.
Just breathe into that place and let it go.
If there's something that's returning again and again to your mind,
Just know that's perfectly normal.
You have everything you need within you.
We lean away from our own intuition or our own knowing and everything we need is within us.
Give things time,
Release the grasp and the need to know everything and lean towards uncertainty.
Just keep breathing in and then release the breath.
Let the surface you're laying on take the weight.
You're completely safe,
Completely safe in this moment and you can return to this moment whenever things feel too much and too heavy or too difficult.
Come back to this place where you know you can trust yourself,
You can trust your own intuition,
Your own knowing,
Trust what your body's telling you.
Allow the body to relax for some moments,
Feel your thoughts and brain just slowing down and having a well-deserved rest.
Keep breathing in and exhaling really gently and slowly.
Let your hips sink,
Your shoulders relax and your jaw.
Keep breathing and if it's comfortable to do so,
Move your left hand to your tummy area,
Your right hand to your heart and just start to breathe into those areas.
Then just relax your hands back down to your sides.
Start to just move your feet gently,
Bringing your awareness back to where you are at this time.
Keep breathing.
Just know you can come back to this practice whenever you feel you want to.
Thank you for your time today.
