Welcome,
Friends.
My name is Sonia,
And this is going to be a gentle meditation to hopefully bring support and comfort to anyone currently experiencing illness.
You can do this practice while lying down in bed.
Depending on the nature of your illness,
Breathing may feel more restricted than usual.
Given that,
When I prompt you to focus on your breath,
Please adjust as needed to fit your comfort level.
The main invitation for this meditation today is to meet yourself and the experience you are having with compassion,
Care,
Acceptance,
And grace.
If you would like,
Gently close your eyes.
Let all the muscles around your eyes soften as the eyelids become heavy.
Move your attention to your neck and shoulders.
Breathe deeply into these areas,
And with each exhale,
Let go of any stored tension,
Feeling tightness melt away with each breath.
Let the backs of the calves and thighs spread out as you surrender your weight to the bed beneath you.
When we're sick,
We obviously suffer a lot.
Physically,
We may experience symptoms that limit our mobility and vitality and cause us pain and discomfort.
There can be anxiety around how long we will remain in this condition,
Or depression,
Fear and grief over a diagnosis.
Emotionally,
We may be experiencing loneliness from the isolation of sickness or complicated feelings around the vulnerability of being dependent upon others to take care of us.
And spiritually,
Sickness can truly test our faith.
Given all the challenges you may be facing,
Thank you for the effort it took to meditate today.
Guide your attention to your natural inhalation and exhalation.
Take a long and intentional inhale,
Watching the belly rise as you do,
And slowly exhale,
Letting go of any tension in the body.
As you breathe in,
Picture fresh air energizing every cell in your being,
And as you breathe out,
Visualize any stagnant or stale energy leaving you.
Again,
Inhale this revitalizing breath in,
And exhale,
Expelling anything that feels out of balance.
Do this three more times at your own pace.
Begin to scan the length of your body,
Tuning into the various sensations that are alive within you.
Move your attention from the crown of your head to the soles of your feet,
Body part by body part.
As you scan,
Wherever you notice any areas of high sensitivity,
Pause and let your attention rest there and explore the sensations arising.
When you discover areas with more dense sensation,
You can go a bit deeper by asking yourself some questions.
Is the sensation moving or still?
Do you feel it on the surface of the skin,
Or is it internal?
Is there a temperature to it?
From the shoulders to the elbows to the tips of each finger,
Continue to scan the body,
Noticing any sensations arising,
Aware of the impermanent nature of these sensations.
May the resilience of your body reveal itself to you.
May you take extra loving care of your spirit and your body as you navigate the experience of illness,
And may you be taken care of in this time.
With a deep wish for your healing,
This meditation is now complete.
