Rebecca A. Withey: My Christmas Wish and a guided meditation just for you

But this time, as we approach the end of 2020, I can’t do that. It doesn’t feel right. Its not true for a start. A lot of us are feeling sad, tired or just plain anxious.

It’s been the hardest, strangest year we’ve have experienced in our lifetime yet. And with the recent government announcements to cancel the relaxed Christmas plans and bring in tighter restrictions, there’s a sense of uncertainty as well as frustration and despair.

We all know that by pulling together we can overcome this, but it’s the unknown and the sudden changing of plans that’s having such a significant affect on so many peoples mental health.

And if you add that to the short days, long dark nights and gloomy weather it may feel that there’s not a lot to look forward to right now.

I especially feel for my friends who are in the South and now unable to visit family for Christmas. I’m also thinking of deaf friends who are spending Christmas alone because they’re single and not in a household bubble with anyone. And I wonder how can we support those who are experiencing feelings of isolation?

And so with my mindfulness hat on I really want to share with our readers a practice that’s been really helpful for me personally. It’s a meditation which I consider to be an act of self care and the feelings it generates are that of nurturing and feeling safe by yourself.

If you’ve never meditated before or you find it all a bit “woo-woo” that’s okay, but if you’d like to explore it a little further why not give it a try.

It goes without saying that if you feel you need urgent support or are experiencing a mental health crisis then please contact the Samaritans or another crisis team using their text options. (See contact details at the end of this article.)

But if you’re simply feeling the need for a little pick me up or want to boost your mood, then read on to see a guided practice you can use at home.

I’ve shared several BSL guided meditations in the past so for this article, I’d like to do something I’ve never done before which is to share a written transcript of mine for you to read and use time and time again.

Okay – lets give it a go!

So as you sit here reading this, just take a moment to really sit comfortably in your chair. Notice where your feet are touching the ground and the points of contact between your body and the chair. 

Can you make your legs and feet feel heavy as they rest? Can you feel your weight slipping downwards towards the ground…? Take your time to get nice and comfy. 

Now, let’s see if you can tune in to how your breath is feeling in your body right now… not trying to change how you’re breathing but just noticing how the breath feels as you breathe in and out. 

Is the breath deep and relaxed? Tight and shallow? Can you just allow your breath to feel comfortable and at ease…? 

Now, remaining nice and relaxed, I’d like you to take a moment to move your attention to the area across your chest. Here is the space that physically holds your heart and stored all your emotions. 

How does this area feel physically? Warm? Cold? Open? Closed? And see if you can find out how you’re really feeling right now, emotionally. Can you name how you’re feeling? How would you describe it? 

Now I’d like to ask you to bring to mind someone in your life who has cared for you or nurtured you in some way. Perhaps a relative or a friend who has loved you unconditionally. A pet, maybe. Or perhaps you can imagine how it would feel to be loved in this way. 

Imagine this person or pet sitting in front of you, radiating their devoted love towards you, completely and totally accepting you as you are now. 

Let yourself relax even deeper as you feel the warmth and gentleness of their love. Allow yourself to be held in this loving gaze. Know that this love is unconditional and you don’t need to be or act a certain way to feel this love. You’re fine and loved as you are. 

And now as you let that image fade, can you bring to mind a younger version of yourself. Perhaps when you were a child of three or four. 

All this child ever wanted was to feel loved and safe. Those feelings of needing to be nurtured and taken care of still exist within you today. So how is the ‘little you’ feeling right now? Can you send this mini version of you your unconditional love and support? What do you feel you need to tell them? 

You can place your heart on your chest and reassure this younger version of you that you’ll take care of them no matter what. Imagine that the unconditional love you have just received from a loved one is now pouring into the heart of your younger self as you reassure yourself that you will always be there whatever happens.

Allow the image of the younger you to settle inside your heart – you can keep them safe here and send them vibes of nurturing and support at any time as well as an “imaginary hug.”

Then quietly take a moment to ask yourself “what is it I need right now? What can I do for myself today to feel nurtured and cared for?” 

By doing so you’re effectively becoming kinder to yourself and listening to your own needs. Becoming our own best friends is a practice and one that will reap many rewards.

Breathe deeply. Know you are loved. Bask in the feelings of care for as long you need to.

The above guided meditation is inspired by the traditional Loving Kindness meditations I teach as part of my Mindfulness services. Please feel free to share it with whoever would benefit from reading it.

However you have spent Christmas this year and whoever you’re with, I hope that you know that you are valuable to the world and that there is always hope. Hope of better days, hope of a bright and happy summer and hope that we can all be reunited once again.

I wish you all a gentle, nurturing Christmas. Look after yourselves and I’ll see you in the new year.

Much love,

Rebecca
https://www.facebook.com/Rebecca-A-Withey-198730846959276