Session Overview
Rawhiti leads a calming meditation designed for evenings or any time you need to dial down anxiety. The replay combines sensory awareness, compassionate self-talk, and slow breathing to help transition into rest.
Recommended Setup
- A quiet, dimly lit space (headphones optional)
- Comfortable seating or a lying-down position with cushions
- Blanket to stay warm as your body relaxes
- A notebook for post-practice reflections
Sequence Summary
- Arriving (5 minutes): notice your surroundings, name three things you can see, hear, and feel.
- Layered listening (7 minutes): journey from outer sounds to inner sensations.
- Body scan (10 minutes): visualise warm light traveling from crown to toes, pausing where tension needs extra care.
- Affirmations (5 minutes): repeat phrases such as “I am safe”, “I choose ease”, “I deserve rest”.
- Closing (3 minutes): Rawhiti guides gentle stretching and offers suggestions for aftercare.
Tips for a Deeper Experience
- Adjust the pace by pausing the video between sections if you want longer rests.
- Place a hand on your heart or belly to stay connected to your body.
- Keep a glass of water beside you; take small sips to remain hydrated.
After the Session
Write down any images, words, or emotions that surfaced. Consider setting a reminder to revisit this replay before bed a few times a week, pairing it with the Guided Meditation resource kit for ongoing support.
