So this is the soothing meditation,
Particularly useful if you feel frazzled or worried or a bit fearful or you just like to enjoy some soothing and grounding.
So we just pause,
Just giving ourselves a bit of space to land,
To come home to ourselves.
Opening up and inviting a sense of care,
Kindness,
Ease,
Compassion.
Although it may not feel like these right now,
We can open ourselves up and invite these qualities to begin to befriend us and reside in our body.
So with the soothing,
Grounding is really important,
Sensing an embodied sense of ourselves.
Sensing contact with the ground in whatever way it's being offered to your body.
Sensing the touch,
These sensations.
Sensing here with this grounding,
Earthing,
Making safe,
Inviting safety through the ground and the contact with the ground.
Perhaps briefly noticing your breathing,
Flowing in and flowing out.
Maybe noticing a quality of soothing in this rhythm,
The rhythm of the body breathing.
We continue to pause,
Sensing outwards into the busyness out there or stillness.
Just letting that be and happen.
Sounds,
Action,
Stillness,
Life at work.
So if it works for you,
With the soothing meditation,
Placing one hand on your belly and one hand on your chest,
Really beginning to sense contact of your hand on your belly and your hand on your chest,
Feeling the warmth,
The sensations,
The fabric under your hands or the skin,
The movement of the breathing under the hands.
Just resting here briefly with these sensations of touch,
Comforting and soothing.
Of course with this gesture,
Oxytocin is being released into the body,
The cuddle hormone.
So there's something inside here that's distressed or in need of care,
Support,
Safety.
We just acknowledge that one in us that's in this distress perhaps or has some want or need.
Just saying hello,
There you are.
Just like that for you right now.
That's tough.
It must be hard given what's happened or not happened.
And you're here because you care.
The intention behind these feelings is to honour my safety,
To honour my needs.
I really get that.
Continuing to sense your hands on your belly and chest and continuing to say hello to that something there in you.
Just wanting your love and compassion in this way,
Your attention.
Just wanting space to be the way it wants to be.
Really sensing the ground underneath you,
Offering safety and connection through the body.
Sensing around you,
Sensing others,
Also a support.
Just resting in the whole of this body open awareness sensing.
Soothing.
So breathing in and breathing out.
It might be like you're breathing in through your hands.
As the breathing in comes through the hands into the body,
As you breathe in you can feel this sense of soothing and care.
Comforting.
Inviting a sense of soothing and comforting and caring.
Softening,
Softening the forehead and your lips.
Sensing the hands on the body,
Sensing the distance between the hands.
And now if it works for you,
Placing one hand,
Maybe the hand that's on the belly onto the forehead so you have a hand on your chest and a hand on your forehead.
Just resting with this briefly,
These sensations of touch,
Comforting and soothing.
Hello it's like that down there.
Well I'm here for you.
Offering you care and soothing through the body,
Through this quality of presence.
Soothing care.
You might imagine an image which really works for you like water or a lake or a sky or a beautiful flower.
Allowing this energy to accompany you with whatever's down there for you.
Or a beautiful sound.
Sound of leaves rustling in the wind.
Sound of a beautiful voice singing.
Or the smell of some beautiful incense or perfume softening,
Healing,
Perfuming you.
Resting with the whole of this as it wants to be.
Soothing,
Softening,
Comforting.
When you're ready you can continue to leave your hands there or let them drop down.
Just resting with the whole of this as you begin to complete this soothing meditation in your own way.
Or just remaining like this.
Whatever works for you.
