For the aches you have started apologising for. A weathered bench above a beach, and two younger versions of you already sitting on it.

About 15 minutes with Steven Webb's calm voice.

The Japanese have wabi sabi, the beauty in the worn and the cracked. A bench left out in the salt for years. I think we can look at ourselves the same way. Every line and every ache is a record, not a fault. Your body has never once left you, and it has done its best with everything thrown at it.

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Thank you for sitting with me.

Steven

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So welcome to The Bench by the Sea. This is a meditation. It's an opportunity to sit with ourselves through

time. It's an invitation to feel the gratitude for the body and that has carried us and to embrace the

beauty of our life's journey, just as it is right now. So

as you find a comfortable position, One that allows your body to feel supported And at ease,

There's

nothing for you to do right now. Nowhere else to be.

Simply give yourself permission to settle into this space.

You might choose to gently close your eyes, Or just soften your gaze, Whatever feels right for you,

And just simply become aware of your breath,

The natural breathing in And breathing out.

There's no need to change it in any way.

Your body knows exactly how to breathe. Just

notice the gentle rise and fall.

And the quiet anchor to this present moment.

Breathing in calm. Breathing out relax

And while you're doing that, allow the body to relax.

Your body knows how to relax. We just need to allow it. We need to let go of some control.

Allow the body to breathe. Allow the body to relax.

And you allow this moment to be what it is. It's

going to be what this is whether you allow it or not. So we may as well allow it.

And just while you're settling in, in

the Japanese tradition, there's something called wabasabi.

But it's a deep appreciation for the beauty in things that are imperfect and impermanent.

Like a weathered bench or a cracked cup. The marks of time tell a valuable

story. So

let's apply this gentle idea to ourselves. We can choose to see every line and every ache, not as a

flaw, but as a testament to a life fully lived.

To age is not to decline, but to integrate all what we have been into in the

person that we are now. So

this meditation is a chance to honor the beautiful living story of who you are in this moment.

So just breathe in, calm. Breathe out, relax.

And just imagine yourself walking along a beach

and you can hear the waves

And you feel the soft sand under your feet.

And as you just change direction and put the sea behind

you, you just carry on walking.

And just up ahead of you is a small, sandy and grassy sand dune.

And as you walk towards it, you notice the effort of your body.

Perhaps a knee complains or your back fills A familiar ache. Just acknowledge it.

These sensations without judgement. They're

part of this story.

And as you reach the top of the dune and

they're just overlooking the whole coastline. It's a simple wooden bench.

It's been there a long time. You notice it's really weathered by the years.

The sun and the salt and the wind.

It looks sturdy and peaceful.

And as you walk over, you feel your body a little bit grateful just to sit down.

And as you're just sailing listening to the sea, you become aware of some company on the bench. To

one side of you, a teenager is sitting

And you, recognise them instantly. It is you.

And you notice they're restless and they've got energy and their feet tapping and eager to get up.

Perhaps they want to run down to the waves and plunge into the cold water.

Perhaps you want to do some of the other things they did

And just notice that spark of impulse and that boundless energy they had.

And it's still part of you, a vibrant memory that's held within you.

And now bring your awareness to the other side yes it's a young adult and

you notice it's also you. They're

a little calmer all measured They watch the teenager with a knowing gentle smile.

They understand the need for rest. The wisdom in preserving energy.

They represent the lessons learned, the responsibilities carried, and the path that has led

here.

This wisdom and sensibility are also part of you.

Now feel yourself in the centre.

Between these two familiar selves,

you are the culmination of both.

In you resides the echo of that youthful fire, and the quiet strength and wisdom of the adult.

And as you just feel really relaxed and calm sati on this bench

brings a gentle awareness to your body as it sits here now. The

aches, the stiffness, the scars

are marks of life well lived.

Each one is a reminder of your journey.

This body has been your most loyal companion. It's

never left you. It

has danced, it's worked, it's carried burdens. It's experienced joy.

It's always done its absolute best for you. In every circumstances.

It's taken what's ever been thrown at it. And it's handled it the best way it can.

And just feel that wave of gratitude. Just now for your whole body. And your mind.

It's all been there.

It's experienced everything you've experienced. The

joys, the sorrows, the

journeys,

the heartbreaks,

The desires. The fools and the fighting back

you, may want to place your hand on your heart for this bit. And just feel your body and the

feel the energy in your body right now.

Feel the life.

And just silently offering these words to yourself from your heart.

May I be grateful for the journey that has helped shape me.

May I be grateful for the journey that has helped to shape me.

And may I cherish my body as the loyal friend it has always been.

May I cherish my body as the loyal friend it has always been.

May I be at peace with the perfect unfolding story of my life.

May I be at peace with the perfect unfolding story of my life.

And just bring your awareness back to your breath.

And there's just moments sat here.

And in a moment we're going to come back from five and bring your... Awareness back to the room. Just

before we do, I want you to bring back with you the gratitude for your body and your mind and

your journey has all been part of you, your experience.

Everything's included.

The times when you felt like you must want to run, but it was always there.

It always has been. Always will be.

So have a deep gratitude for your body and your mind and your soul and your spirit.

So five, just become aware once more of the feeling surfacing within you.

Four, notice the sounds in the room.

Three, sense the air on your skin and the temperature of the room.

Gently shake out your arms or wiggle your fingers and toes, bringing a soft movement back to your body.

And when you feel ready, just gently and slowly open your eyes and just look around. And just take a

moment to thank yourself.

Not only for this moment. Not only for this little time out. But thank you for my journey in my

life.

Thank you for being here. And thank you for this moment. For

deep reflection.

I'm Steven Webb and I don't charge anything for the meditations. And we don't do any adverts. So you can

support me and the way you can support is just by treating me to a coffee on StevenWebb.uk. And there's

the other podcast, Stillness in the Storms. Thank you. Have a wonderful, peaceful day.