Powerful Pause Meditation with Bea Grist: 'Reignite'
This is the second of our guided meditations from our Powerful Pause series. If you're feeling like you need to take some time out to pause and reset, Bea (Spotlight's Mental Health and Wellbeing Manager) has recorded this 20-minute meditation for you to listen to at your own leisure.
This meditation is themed around the idea of reigniting something that is important to you. This might be reconnecting to your passion and purpose as a performer, or it could simply be rediscovering what is important to you. The meditation features a gentle body scan where we bring our awareness to each part of the body, which helps to aid relaxation. We recommend listening to this meditation with headphones.
This guided meditation was written for one of our new Powerful Pause meditation sessions, where we come together to meditate every week. If you're a Performer member you can take advantage of these free sessions (please ensure you're opted in to receive our emails). You can listen to our other guided meditation here.
Bea Grist, Health and Wellbeing Manager:
So let’s move into a comfortable position
where you can settle and relax
Making any adjustments that you need
Whatever morning you’ve had
Just give yourself permission to let that go now
Let’s take a deep breath here
Feeling that sense of releasing and letting go
Thank yourself for showing up today
You’ve done the hard part
It’s important to remember
That you’re a priority
And allowing yourself to have these next 20 minutes
Can really have a positive impact on the rest of your day.
So let’s use this time to come back to centre
To pause and reset
You may like to set an intention
Perhaps one word which captures
what you’d like to take into the rest of your day
This meditation is best done seated
So try to find a position where you can relax
but also be focused
Ensure that your back is straight
With your spine following its natural curves
Let your shoulders melt down
Relax the muscles in your face
And rest your hands wherever is comfortable for you
Imagine warm tropical rain washing away
Any lingering thoughts from your morning
Knowing that you can always pick those thoughts up
After the meditation if you so wish
Just closing the eyes
Or lowering or softening your gaze
If that feels more comfortable
Just beginning to create a little bit of space now
Between the morning you’ve just had
Allowing yourself to arrive into this moment
Bring some awareness to your breathing
Taking slower deeper breaths than you’ve taken all day so far
Taking a deep breath in through your nose
And slowly letting it out through your mouth
Continuing to breathe this way
Feeling your lungs expand out
as you inhale
And contract back in as you exhale
Following the breath all the way in
And all the way out
Just noticing the gentle sensations
Of your breathing
The rise and fall of your chest
The air entering your lungs
And the heavy release of each exhale
Feel your whole body getting heavier
As it relaxes and melts
with each exhale
Bring your awareness to your body now
Notice how it feels
Or if there is anything it’s trying to tell you
Just like a meteorologist will objectively report on the weather
in being mindful we are like internal meteorologists
reporting the weather objectively on the inside.
Simply noticing or observing
Remember that mindfulness isn’t about
having a blank mind.
It’s normal to think.
is simply where we cultivate
of what is actually happening
This allow us to gradually change perspective
and feel that we have more choice
in how we relate to life.
So whatever it is that you’re feeling in the body
Or in your mind,
Just acknowledge whatever is there
and simply let be.
Know that in this moment you are safe
You have everything you need
There is nothing you need to do
Apart from be present
Notice any place of tension
or tightness in the body
Give those areas permission to relax
Sending love into those areas
Thank your body for taking such good care of you
And let it know that it’s ok to rest and relax now
At any point if your mind starts to wander off
Just notice it
And gently bring it back to your body
Using your breath as an anchor
Try to picture one thing that’s happened today that made you smile
Or made you thankful or appreciative
And just let the feeling fill you up for a moment
Breathe that feeling in
and feel it spreading throughout your body
Allowing yourself to smile if that feels natural
Now bring some awareness to the top of your head
Notice what sensations are there
Let your attention move down to your forehead and down the sides and back of your head.
Feel the back of your neck
Noticing what sensations might be there
Feeling into your lips, your tongue and your throat
Now sense your shoulders
This is often a place where we hold a lot of tension
So notice if there is any tension or discomfort here for you
Allow your shoulders to melt down
And feel really heavy
Let your attention move slowly down your arms
sensing your upper arms elbows and lower arms
Feel the bones of your wrists and the softness of your palms.
Our hands are a centre of so much activity and expression.
Feel all the sensations in your palms, fingers and fingertips.
Now allow your attention to move into your stomach and hips.
Let your attention rest here for a few breaths
Continue down your upper legs, knees and lower legs
Taking as much time as you need to feel the sensations and awareness there.
Remember that there’s no right or wrong way to do this
All you need to do is be as present and caring as you can.
Then move down into your feet, ankles
the soles of your feet and all ten toes.
Your feet work so hard all day long
Really feel all the muscles and tendons and tissues there.
Now shift your attention to your chest around your heart and solar plexus.
What do you notice there?
Breathe and feel it.
Place one hand on your heart.
You might feel your heartbeat
Notice how it feels to connect to this place
Knowing there is no ‘right’ way to do this
Only what is true for you
Let go of any expectations you may have
Or a need for it to be a certain way
Wherever you are is perfect
Connect to that sense of fire and warmth within you
To the courage, the love, passion and the wisdom you hold within your heart
The fire has always been there
It’s there to warm you
And to guide you
It’s there to keep you safe
And to give you the courage to go after your dreams
The fire has the answer to all the questions
and it knows exactly what is right for you
every moment of every day.
With your hand still on your heart
feel the warmth
Your heart beats the rhythm of the flames
As you breathe slowly in and out
Feel the oxygen massaging the fire
And feel the flames getting larger
Building and spreading
As the flames flicker and grow
So too does a certain energy in you
Building and supporting you
Letting you know that you are worthy of self respect and self love
Feel this fiery energy supporting you
Feel it energise your muscles with strength
and allow yourself to feel the warmth of the fire on your skin
Feel the desire within you to go out into the world
to create new things
to have an impact on those around you.
The fire knows what’s next for you
all you have to do is listen to your heart.
So ask the fire the following and listen very carefully:
What is your message to me?
What is next for me?
What is your gift?
What are you calling me to?
Slowly but surely the fire begins to die down
Gradually becoming tamer and tamer
Until it is a gentle pile of glistening embers
Smoke rises up to the sky
Feel the heavy relaxing state of your body
Connect again with your breath
Feeling the rise and fall of your chest
Following the breath all the way in
And all the way out
Shortly we’ll bring this meditation to a close
So let’s take a deep breath here
In through the nose
And out through the mouth
Breathing in this experience
Knowing that you’ll remember
What you need to remember
Another deep breath now
returning to this time
and this space
Becoming aware of where you are
Noticing any sounds that might be around you
Moving your body in any way that is needed
to come back to your present state
take a stretch and move your body a little if that feels good
And when you’re ready
slowly open your eyes.