Hello.
And welcome.
This is a meditation about getting ready for the weekend,
Making that transition from your busy week into the weekend.
So let's get comfortable.
If you're sitting you may want to sit up straight.
Because it really helps you to focus and increases your awareness.
Maybe uncrossing your legs.
Having your feet flat on the floor.
And relaxing your shoulders,
Softening them,
Maybe pulling them down.
Then you can have your hands in your lap or next to you on your seat.
And if you're lying down,
Again,
Just feel comfortable.
And you can close your eyes.
Again if that is okay for you.
Or cast your gaze down.
And let's start by taking a nice,
Slow,
Gentle breathing.
Breathing in.
And breathing out.
Breathing in.
And breathing out.
And perhaps noticing the places.
For your body.
It's the chair.
The floor.
Or your bed.
Maybe acknowledging this feeling of being supported.
So this meditation is about moving into the weekend.
And perhaps this week has been a busy one for you.
Or challenging.
Or perhaps it was very joyful.
Or you had a quiet week.
Whatever it has been.
It's behind you.
And it's now here.
As experience.
I want you to join me in this gentle reflection.
Where I'm going to ask you some questions about your week.
But of course you can also feel free to ignore them.
Whatever feels right for you.
So my first reflection is.
.
.
What stands out from this week?
Is there something that immediately springs to mind?
Maybe an emotion.
Or a word.
Or something had happened.
Just acknowledging what your mind brings forward.
And if nothing appears,
Then that's all so.
Absolutely fine.
You can now gently ask.
Was their moment this week.
That made me smile.
Perhaps you had a conversation.
Or he met up with a friend.
We went for a walk.
We had some small success.
We manage something.
That you found difficult.
Because sometimes our minds seem to naturally remember the problems first.
But see if you can also remember something that quietly went well this week.
And it can even be a small thing.
And then perhaps.
.
.
Whisper quietly to yourself.
Thank you.
Thank you for that moment.
And now another reflection.
What felt heavy this week?
Was there something difficult?
Something disappointing.
Something unfinished.
Just notice whatever appears.
And try not to get caught up in the story.
We're just noticing.
Oh yeah,
That was hard.
That was a difficult moment this week.
Only Acknowledging.
And if you do notice self-criticism arising.
And see if you can meet that with kindness.
You were doing the best you could.
And you don't have to be perfect.
And now maybe ask yourself.
.
.
Is there anything that I have been carrying?
That I no longer need to carry into the weekend.
Perhaps an expectation?
Our mistake.
Keeps running around in your head.
Or an awkward conversation.
Or a long to-do list.
For next week.
Just notice whether you feel it needs to travel with you.
Into the weekend.
Or whether for now you can just place it down.
Beside you.
I don't want an outbreath.
See if you can let it go.
And now bring your attention towards the weekend.
And again.
Notice what thoughts arise when you think about the coming weekend.
Perhaps there are plans.
Maybe you're seeing family and friends.
Or maybe there are tasks.
That are waiting for you.
Just notice how your body feels when you think about them.
Just noticing maybe where in the body.
You feel maybe happy anticipation.
Or worry.
Or anxiety.
Try not to analyse it,
But just letting it be there.
Any of you feel anxiety?
About some of those plants.
Worry.
Then you might quietly remind yourself.
Right now,
All is okay.
And I can handle it.
But perhaps your weekend looks different.
Perhaps there aren't many plans.
And sometimes that can feel peaceful.
And sometimes.
.
.
It can feel lonely.
And if that's true for you,
Then know.
You are not alone in feeling that way.
And that you don't need to push that feeling away.
Pretend that it isn't there.
Just acknowledging that it's okay.
To feel this way.
And now ask yourself.
.
.
What do I need this weekend?
Not what should I do?
Not what would impress someone else.
But what would genuinely help me?
Perhaps.
It's a rest.
Or going out and getting fresh air.
Or laughter.
Maybe connection.
Sleep.
Or doing something creative.
Or maybe doing absolutely nothing.
Just trust the first answer.
That comes up for you.
And now,
See if you can offer yourself.
Permission.
Permission.
To slow down this week.
If that is what you need.
Permission.
Not to finish every task.
Permission to enjoy moments.
Without feeling guilty.
And permission to leave some things until Monday.
And perhaps you want to silently repeat these words.
May I leave behind?
But no longer.
It's carrying.
May I leave behind.
But no longer.
Needs carry.
May my weekend be less.
About getting everything done.
And more about noticing.
What is already here.
May my weekend be less about getting everything done.
And more about noticing.
What is already here.
And may I give myself.
The same kindness.
That I so easily offer.
To others.
May I give myself?
The same kindness.
That I so easily offer.
To others.
Just getting these phrases.
Sink in for a moment.
Perhaps notice how you feel now.
Compared to when you began with this meditation.
Maybe you feel a little bit softer.
A little bit lighter.
And sometimes.
.
.
That is enough.
And then maybe taking another deep breath.
Becoming more aware of the sounds around you.
And in your own time.
Maybe start to move a little bit your shoulders.
Your fingers,
Your toes.
And then very gently.
Opening your eyes.
Thank you for practicing with me.
And I wish you a wonderful weekend.
