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 Naira Wahid.
And I said to my body softly,
I want to be your friend.
It took a long breath.
And reply.
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 judgment.
How you feel right now.
Not thinking about how you feel.
About 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.
Audible sigh through the mouth.
Take a few of these really slow alone.
Gentle breaths.
Without overstretching.
For say.
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 holdings.
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 waves 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 ear.
The inner is.
The inside of the mouth.
Tongue jaw.
Back of the head.
Skull base of the skull.
Back of neck.
Shoulders.
The space between shoulders.
Upper arms.
Elbows.
Forearms.
Rest.
Hands.
Palms of hands.
Fingers.
Tips of fingers.
Space between fingers.
Chess.
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.
Tailbone.
Pelvis.
Hip joints.
Buttocks,
Thighs.
Breathe.
COUGHS shins.
Ankles.
Souls of feet.
Toes.
Tips of toes.
Space 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 sensation.
Present,
Right now.
Give the tension space.
Give it time.
Let the tension expand in awareness.
Than 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.
Anytime you leave.
Ever deeper layers of tension.
Welcome.
To rise.
Be felt.
And fall away.
You Welcome the feeling of your whole body once more.
The whole body.
Alive with sensation.
Waves of vibration.
Whole body.
Pulsating with life.
Muscles.
Relax.
Skin.
Relax.
Organs.
Relax.
Whole body.
Within.
And without.
Relax.
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 breath.
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.
