Take your time as you find a comfortable seat.
Make any last adjustments to your body to find as much comfort and ease as possible.
Take a deep breath in and as you exhale feel your entire body softening and settling down into support.
Once more take a deep breath in and as you exhale feel yourself softening down.
Allow yourself to feel held and supported in this place.
Bring awareness to the muscles of your face,
Noticing the area around your eyes,
Allowing the eyes to soften back into the support of the skull.
Relaxing the jaw so that the teeth slightly separate,
The tongue relaxes down into the lower palate of your mouth.
Soften through your neck and your shoulders.
Feel down the length of your arms as you ask your hands to soften from the inside out.
Begin to feel the way the breath moves in your belly,
Asking the belly to soften,
Creating more space for the breath.
Feel the parts of you that touch the floor beneath you.
Feel the sensation where your body meets support.
Perhaps imagine or feel yourself reaching down into the earth that holds you.
Now allowing the energy of the earth to rise and meet your body.
Applying a sense of effortlessness and ease as this energy rises through you,
Lengthens the spine and gently lifts the crown of your head.
Feel a sense of openness,
Spaciousness through your body.
Notice the way the air touches your skin.
Notice any sounds happening around you.
Let your awareness expand to include everything that's here in this moment.
Sounds,
Sensations,
Thoughts,
Emotions,
Letting everything be exactly as it is.
And now bring to mind an experience of disappointment,
Perhaps something that you hoped would come to fruition,
Something you wished would happen that is no longer true,
That is no longer possible.
Notice where you experience disappointment in your body,
Scanning the jaw,
Throat,
Chest and belly.
Where do you feel this disappointment in your body?
Letting go of this story,
Letting go of the thoughts surrounding this experience as you stay present with sensation.
How do you feel this disappointment?
Where does it live in your body?
Does it feel heavy or tight,
Dense?
Does it feel flowing and moving?
Does it have any particular color or texture or shape?
Can you stay open and curious with this experience?
Can you let yourself explore these sensations without a story,
Without the need to change or fix anything?
You might quietly whisper the words,
This is welcome here,
Letting this be here.
You might begin to breathe with sensation.
As you inhale,
Imagining or feeling the breath touching what you feel.
And as you exhale,
Perhaps there's a softening or a release.
Breathing in to get closer to this feeling.
Breathing out as you soften and let go.
It can be helpful to place a hand on your body where you feel this most.
Notice what pressure feels best.
It might feel good to gently massage or rub your body where you feel this most.
And notice how your body responds to this touch.
As you get to know this experience,
Can you keep your body relaxed?
Can you remember that you are held?
Can you remain open and curious?
Can you meet this experience with compassion?
Offering tenderness and care to what you feel.
You might quietly whisper some words of care.
Maybe the words,
I'm sorry or I care.
I'm here.
I love you.
It's okay for you to feel this.
Remembering that any discomfort will not last.
Whenever you're ready,
You can release your hand from your body.
Come back to the sensation where your body needs support.
The floor beneath you with a cushion or chair.
Once again,
Feel the touch of the air on your skin.
Once again,
Expand your awareness to include everything that's here.
Sounds,
Sensations,
Thoughts,
Emotions.
And as you allow your awareness to expand,
Can you feel a sense of space?
Can you let yourself expand to grow bigger in order to hold what you feel?
You might feel a sense of loving awareness around what you feel.
You can hold this.
You can love this.
And with that very real sense of care,
As you hold this experience,
Notice what happens.
Notice if there is any shift.
Whatever your experience,
Allow it to be exactly as it is.
There is no right or wrong way to feel.
As you allow your awareness to expand to include all of this moment,
Can you feel this moment as full,
As whole and complete?
That there is nothing lacking here.
There is nothing wrong with this moment.
This moment as perfect and your experience as perfect.
Allowing everything to unfold in each and every moment.
Noticing what comes and goes,
What shifts.
Allowing life to unfold in this moment.
Just sensing into trust.
Can you trust this flow of life?
Can you trust how life wants to unfold through you as you?
Can you remember that you have always been taken care of?
That you will always be taken care of?
Let yourself steep in this sense of trust,
Allowing life to unfold,
Staying here as long as you like and whenever you're ready,
Softly blinking open your eyes.
Have a beautiful rest of your day.
