Welcome.
Welcome to this cherished time in which you can step out of what has been,
Step back from whatever may come,
And simply be in this moment,
Just as it is.
This precious time of rest and reconnection for body and mind.
A time to sit in loving friendship with all that may arise.
Sensations,
Emotions,
Thoughts,
Knowing that there is no right or wrong way of doing this meditation today.
Take a moment to settle into your space,
Surrendering into rest and ease.
Maybe seated on the floor or cushion,
A chair,
Or even laying down if you are called to do so.
Let the chin drop slightly,
Shoulders relaxed,
And hands held wherever they feel comfortable.
In this time where we may feel like we carry the weight of the world,
Savour this moment of not having to lift yourself physically,
Mentally,
And emotionally.
Notice the points of contact where your body anchors into the surface and ground below.
Body breathing itself,
The natural rhythm of life as it flows and cycles between you and the space around,
The gentle caress of air both outside of you and within.
Feel its richness as the tempo relaxes and slows.
Settle into these resting vibrations with listening ears,
Welcoming the sounds around and within the body.
And with a sense of letting go on every breath,
Any effort of carrying the body whilst feeling illumination through the spine,
Radiant lightness between each bone.
And bring awareness to the taste in your mouth,
The glistening waters that cleanse the palate,
The inside of cheeks,
Root of tongue,
Lips softening,
Jaw relaxing,
Eyes suspended in effortlessness as relaxation washes over the whole face,
The throat,
Collarbone and shoulders at ease.
A glowing softness rolling down the arms,
A twinkling radiance of love cocooning the heart space,
This light of awareness flowing with nourishment over the tummy and the pelvis,
Legs settling into stillness.
A soft glow moving through the whole of your body,
Releasing out through the fingers and toes,
Your body feeling both tranquil and alive in glistening awareness.
Feel the illumination of the breath up the right side of the body and then that light diffusing on the exhale down the left side of the body,
Illuminating inhale back up the left side of the body,
Diffusing exhale down the right side of the body.
Continue this breath pattern up the right side,
Down the left side,
Back up the left side and down the right side.
And as it settles into a rhythm,
Notice the place where it turns at the top of the inhalation,
A moment where the breath hovers before it makes its way back down on the exhale.
And then again at the bottom of the breath,
A moment of pause,
Timeless stillness and space before it turns into the next breath.
And then let the body settle back into its own natural patterns,
Trusting its rhythms and side,
A woodland glade or overlooking the sea.
What draws your attention at this place?
Shapes and colors.
What brings the light into your heart as you rest here for a while?
And if it feels right,
Welcome as if it were a dear friend,
Any thoughts or emotions that you may be working with at the moment.
Maybe anxiety,
Worry or uncertainty without judgment or need to fix or change anything.
Welcome them with loving acknowledgement and acceptance.
Do you feel these thoughts and emotions in the body as sensation?
If so,
Where and how they felt?
Often we may want to push away any feelings of discomfort,
But that can take up too much of our precious energy.
And when we accept their presence with tenderness and understanding,
Witnessing with kindness,
We allow them space,
A safe space in which to breathe,
A voice from which to express.
Maybe there are gentle and loving words that you could offer as a friend to reassure,
Extending love and compassion.
If helpful,
Invite an opposite thought or emotion into this space.
Maybe happiness,
Contentment,
Hope.
Feel its radiant glow expanding,
A glow that invites your heart to smile,
Providing support,
Encouragement,
And comfort.
Let all these colorizing thoughts and emotions share this space,
A compassionate and open space in which they can breathe,
Breathing together in and out,
Softening into a feeling of tranquility.
And with every exhale,
All that you are witnessing softens and dissolves until you are back in the spaciousness of your sanctuary in nature,
A place of peace in which to rest.
And in this place,
Welcoming joy and love into your heart space,
Feeling that joy expanding through your torso,
Your arms and your legs.
Radiant joy that is always there to be found whenever you need to access it for whatever reason.
And when you are there whenever you are ready,
Let your awareness come back into your body,
Feeling the sensations around,
The sounds,
The touch and temperature of the air,
The warmth or coolness on your skin.
And feel that vibrant life entering with every breath that you take.
If helpful,
You can dance your fingers and toes in the space,
Feeling them awaken,
Your wrists and your ankles,
Your legs,
Your arms,
And you can blink your eyes open a few times to readjust to the light,
Welcoming yourself back into the space,
Into the present,
Ready to step forward into the rest of your day.
Thank you so much for joining me for this meditation today.
