Welcome to this meditation.
Make any adjustments that you need to now so that your body can drop into a deeply relaxing healing rest whilst you remain awake,
Present and aware.
Let your body receive and feel these words by the poet Nayira Wahid.
And I said to my body softly,
I want to be your friend.
It took a long breath and replied,
I have been waiting my whole life for this.
As the energies of your mind and body start to settle down,
I invite you to call forward your willingness to befriend your body.
Your willingness to give your body your full presence.
And your commitment to being a compassionate witness for whatever wants to be seen,
Heard and felt.
Take a moment to check in and notice,
With no judgement,
How you feel right now.
Not thinking about how you feel,
But feeling how you feel directly.
Let your body answer the question,
How do you really feel right now?
All feelings are welcome.
Nothing to change or get rid of.
Allow yourself to feel however you do right now.
Notice that your body is breathing.
Feel the subtle sensation at the tip of your nostrils as the breath comes in and as the breath leaves.
Let your breath go just a little deeper into your belly than normal and let the exhalation go with a long,
Soft,
Audible sigh through the mouth.
Take a few of these really slow,
Low,
Gentle breaths.
Without overstretching,
Forcing or pushing.
Your breath like a current of love,
Nourishing and massaging all the places within you that just need to breathe.
The breath creating space for each moment just as it is.
Breathing in and breathing out.
Inhaling and exhaling.
Deep breath in.
Long breath out.
As we journey around the body together now,
No effort or trying is required.
Let the sensations come to you.
Feeling each part and softening around any holding,
Tightness,
Clenching or any other sensations you feel.
Knowing that there's nothing you have to do or figure out.
Just noticing and feeling what's present is enough.
Feel where your body meets the surface beneath and let the weight of your whole body drop into that support.
Feel the weight of the head.
Let the weight go.
Whole face softening.
Skin releasing.
Eyes resting right back.
Space between eyebrows softening open.
The feeling behind eyes softening.
The muscle of your mind like a tight fist gently unfurling.
Expanding.
Forehead.
The outer ears.
The inner ears.
The inside of the mouth.
Jaw.
Back of the head.
Base of the skull.
Back of neck.
Shoulders.
The space between shoulders.
Upper arms.
Elbows.
Forearms.
Palms of hands.
Fingers.
Tips of fingers.
Space between fingers.
Heart beating.
Lungs breathing.
The area behind the heart.
Feeling what you feel.
Diaphragm.
Above the navel.
Behind the navel.
Beneath the navel.
A softening deep in the abdomen.
The whole spine.
Pelvis.
Hip joints.
Buttocks.
Shins.
Soles of feet.
Tips of toes.
Space between feet.
Between toes.
The whole body at once.
Does your body want to soften just a little more?
Notice any remaining tension in the whole body.
Feel it directly.
Be with the immediate sensations present right now.
Give the tension space.
Give it time.
Let the tension expand in awareness.
Then giving it all up.
Handing it over.
Releasing it down and out of the body.
In the silent space that follows.
Let yourself just be here.
Feeling everything.
But doing nothing.
And see if you can stay just feeling your body.
Gently coming back any time you leave.
Ever deeper layers of tension welcomed to rise.
Be felt and felt.
Fall away.
Welcome the feeling of your whole body once more.
The whole body alive with sensation.
Waves of vibration.
Whole body pulsating with life.
Muscles relaxed.
Skin relaxed.
Organs relaxed.
Whole body.
Within and without.
Relaxed.
Notice that your body is breathing.
And let your breath go just that little bit deeper again.
Inhaling down into the cave of your belly.
And letting the exhalation go.
With a long soft breath out.
Breathing in.
And breathing out.
Inhaling.
And exhaling.
Deep breath in.
Long breath out.
Whenever you're ready to come back.
Give your body permission to move in whatever way it would love to.
And as you move forward into your day.
Keep feeling your body as often as you remember.
Keep noticing when and where you're taking tension.
Internally or externally.
Notice when you're straining at the now.
When you feel an up and out energy arising within you.
Observe when your mind is re-running stories from the past.
Or worrying about the future.
Notice boredom.
Anticipation.
Or a constant pull to what's next as these energies arise.
And keep dropping down and in.
Keep softening back into a relaxed muscle body.
Over and over again.
Thank you for meditating with me.
I sincerely hope that this meditation is helpful in your life.
May you be well.
May you be happy.
And may you be at peace.
