Hi,
This is Aidan.
This short session is designed to help you release stress,
Soften the body,
And bring your awareness back to a calm and steady center.
All you need to do right now is give yourself permission to pause,
To breathe,
And to simply be present.
When you're ready,
Let's begin.
Take a moment now to settle yourself.
Find a position where your body can completely let go.
Allow your hands to rest softly,
And when you feel ready,
Gently close your eyes.
Let the world fall away for a little while.
There is nowhere you need to be,
Nothing you need to solve.
Your only task now is self-awareness.
Becoming aware of your body,
And then of your mind,
Step by step,
Softly,
Patiently.
Self-awareness is a doorway to calm,
To clarity,
To a deeper sense of inner control.
Begin now by sensing your whole body as one.
From the top of your head,
All the way down into your arms and fingers,
Down through your legs,
Into your feet and your toes.
Sense the entire body as a single field of sensation.
Every nerve,
Every muscle,
Every subtle vibration.
There's no need to change anything,
No need to fix or adjust,
Just notice.
Sometimes,
Simply observing the body allows it to soften and return to balance,
All on its own.
For a few moments now,
Be a gentle,
Detached observer.
Noticing whatever you notice,
Feeling whatever you feel,
With complete acceptance.
Now,
Allow your breathing to guide you deeper into awareness.
Notice the belly,
Rising and falling.
Notice the chest,
Lifting and gently settling.
Feel the ribs,
Widening and relaxing.
Notice even the lightest sensations around the sides of the waist,
The sides of the chest,
Beneath the arms,
Perhaps even subtle feelings in the lower back.
The upper back,
That move with each breath.
Now,
Sense the entire process of breathing as one whole movement.
A rhythm,
A natural flow.
You don't need to change the breath,
You don't need to slow it down.
Just let the body breathe,
All by itself.
And if your mind wanders,
That's okay.
Gently notice that it wandered and bring it back to the simplicity of this moment,
To the breath,
That gentle cycle.
Of noticing,
Accepting and returning is the heart of mindfulness.
Now,
Keeping part of your attention softly resting on the breath,
Turn a little deeper inward,
Toward the emotional tone of the breath itself.
The breath reflects how we feel.
When the body is tense,
The breath is tense.
When we soften,
The breath softens.
Notice the mood of your breath right now,
Its character,
Its texture.
Take these next quiet moments to sense your emotional landscape in your own way.
Now,
Bring your awareness to your thoughts.
Thoughts arise from emotion,
And emotions are often shaped by thought.
They move together,
In cycles,
In patterns.
Simply observe whatever thoughts appear,
Judgments,
Memories,
Random phrases,
Or events.
Anything at all.
You don't need to chase them,
Or stop them,
Or judge them.
Just notice them,
As events in the mind.
Watch how you respond to your thoughts,
As they appear,
Moment by moment.
And notice something important.
You are not your thoughts.
Your thoughts are not facts.
They can change,
They can be different.
And you can observe them from a calm,
Steady center.
You have a body,
But you are not your body.
You are the one who experiences the body.
You have sensations,
And emotions,
But you are not those emotions.
You are the one who experiences them.
And you have thoughts,
But you are not your thoughts.
You are the one who observes them arising,
And passing away.
Even the things that feel closest to you,
Can be observed.
Imagine now,
Stepping back,
Just a little,
Into the center of your awareness.
A calm,
Steady point,
Deep within.
From this center,
You can observe the entire field of your experience.
The body,
The breath,
The emotions,
The thoughts.
All changing.
Still,
In a moment,
You will begin to return to the room around you.
Carrying this calm,
This self-awareness,
With you.
No pressure,
No urgency.
Think gently about the space you're in,
The world just beyond your closed eyes.
Think about movement,
About awakening the body again.
Now,
To breathe a little more deeply,
Feel energy returning,
Softly,
Naturally,
A little deeper,
And deeper again,
As the body prepares to re-engage with the world.
And when you're ready,
Take a long,
Comfortable breath,
And slowly open your eyes.
Returning with clarity,
Calm,
And a renewed sense of presence.
Thank you for taking this time for yourself.
If this session helped you find a little more calm,
You might enjoy some of the other sessions I've created.
Until next time,
Take care of yourself.
