Tonight we'll explore a gentle way to bring awareness to any discomfort you may be experiencing,
Whether in your body,
Your mind,
Or your emotions.
This meditation is a safe space and you are always in control.
If at any point you feel overwhelmed,
It's okay to pause,
Shift your focus,
Or stop altogether.
Simply listening to my voice can be enough,
And I'm really glad you've chosen to take this time for yourself.
Take a moment now to find a comfortable position,
Perhaps lying down in bed,
Or sitting somewhere cozy.
Just letting your body settle naturally,
And noticing how it feels to be supported by the surface beneath you,
And let's take a few deep breaths together to start.
Inhaling deeply through your nose,
Letting your belly expand,
And then exhaling slowly through your mouth.
And let's do that again.
Inhaling,
And exhaling,
And one more time.
Now just letting the breath return to its natural rhythm.
Bring your attention to the areas of your body that feel neutral,
Or maybe even pleasant.
The sensation of your feet resting gently on the bed,
Or the floor,
Or maybe it's the weight of your hands resting in your lap,
Or by your sides.
Just take a moment to notice these areas without judgment,
Simply feeling the ease or stillness there.
Notice the points of contact between your body and the surface supporting you.
Feel the heaviness of your body sinking into that surface,
As if the earth is holding you steady and secure.
Just letting yourself rest there for a few breaths,
Letting go of any need to do or fix anything.
When you feel ready,
Gently shift your attention to any areas where you might feel discomfort.
Now this could be a physical sensation,
Like tightness or tension,
Or it might be an emotional unease,
Like restlessness or worry.
Whatever arises is okay.
You don't need to force anything.
We're just noticing what's present.
Imagine you're observing this discomfort from a place of kindness,
As if you were sitting with a dear friend or a beloved pet who maybe isn't feeling their best.
What does the discomfort feel like?
Is it sharp or dull?
Heavy or light?
Does it stay in one place,
Or does it shift and change?
If you find that this feels too overwhelming,
You can always return your attention to the neutral sensations we explored earlier,
Like your feet,
Or the rhythm of your breath,
Or even the sounds in the room around you.
There's no right or wrong way to do this.
Your experience is valid just as it is.
And if it feels okay to do so,
Just allow your attention to gently rest on the discomfort.
Can you let yourself be curious about it?
Is it warm or cool?
Does it have a shape or texture?
What happens when you simply notice it without trying to change it?
Now,
Try zooming out.
Picture the discomfort as part of a larger landscape.
It's not the whole story,
It's just one part of your experience.
And take a moment to breathe deeply into this larger perspective,
Feeling the rise and fall of your breath as it flows through your body.
And it may help to imagine wrapping the discomfort in a soft,
Warm blanket.
You don't need to make it go away.
You're simply offering it a sense of care and comfort,
Reminding yourself that you deserve the same compassion you would give to a loved one or a pet.
And you can whisper to yourself,
Either silently or out loud,
It's okay,
I'm here,
I'm listening.
As you continue to breathe,
Imagine sending kindness and understanding to the discomfort.
Picture it softening,
Like ice melting in warm sunlight.
It might change,
Or it might stay the same.
Either way is okay.
The goal isn't to fix it,
But to meet it with gentleness.
And if it feels helpful,
See if you can imagine the discomfort as a small child or a frightened animal,
Simply needing your presence and care.
You might say to yourself,
This is hard,
But I'm here for you.
Or,
I see you,
And I'm sending you love.
Notice how it feels to approach discomfort in this way,
With kindness rather than resistance.
Take a moment to appreciate the courage it takes to meet your experience with compassion.
Now,
Let go of any specific focus,
And allow your attention to rest on the body as a whole.
Feeling the natural rhythm of your breath,
The gentle rise and fall that connects you to this moment.
Sense the stillness within you,
A quiet place of peace that's always here,
No matter what.
If any thoughts or feelings arise,
That's okay.
Just let them come and go,
Like clouds drifting across the sky.
There's nothing you need to do right now,
But be.
As we come to the end of this meditation,
Take a moment to thank yourself for showing up for this.
You've given yourself the gift of presence and compassion,
And that is something truly beautiful.
And whenever you're ready,
You can let yourself drift into sleep,
Feeling supported and cared for.
Or if you're using this meditation during the day,
You can gently open your eyes and carry this sense of kindness with you into the rest of your day.
Remember,
You deserve the same compassion you extend to others.
It's always here for you,
Whenever you need it.
Or goodbye for now,
And thank you for your practice.
