Welcome to our soft belly meditation.
I invite you to begin by sitting comfortably or even laying down and taking a few moments just to settle in there.
Any wiggles,
Little adjustments so that you can land through the shoulders,
The neck,
The head,
The hip bones,
The hips,
The legs and the feet.
Just taking a few moments and becoming physically comfortable.
And as the body finds a little bit of ease,
Perhaps just taking two or three nice long exhales out the nose or the mouth.
Softening the tongue behind bottom row of teeth.
Relaxing the jaw,
The cheeks,
The eyes and eyelids and eyelashes.
Softening your brow.
With each breath finding just a little bit more ease and softness in the body.
Gradually bringing your attention into the body in which you sit,
In which you are reclined in.
Noticing the breath breathing itself in the body.
Sensations of body breathing.
Notice how the breath arrives into body.
Following the path that it takes into the lungs and the belly.
And observing the path that it takes as it departs.
Awareness gradually floating downwards to rest into the abdominal area.
Maybe I bring the hands to rest here or just inviting awareness to rest there.
Feeling the breath breathing itself in belly,
The waves of breath,
The expansion and the release.
Waves of breath coming and going.
Each inhalation,
Belly fills.
Each exhalation,
The body empties.
Belly softens.
Belly rising and falling with each breath,
Gentle waves.
Riding those waves of sensation with each breath.
And inviting yourself to just soften the belly a bit as you breathe.
Notice any efforting in breathing with the diaphragm,
Breathing with the belly,
Softening into a natural breath.
Softening the belly to receive the sensations of breath.
Softening to receive the flow of life in the belly and in the body.
Opening into greater softness,
Greater ease.
And as you rest awareness here,
Noticing any resistance to the breath,
Any holding in the belly.
The resistance to sensation,
The resistance to the flow of life.
And breath by breath softening.
Turning towards ease.
Softening the hardness.
Waves of breath floating in mercy and loving awareness.
Inviting the breath to breathe itself in the softness.
Softening into the resistance.
Letting go of the fear of the holding of hard belly.
Softening into the grief,
The distrust.
Eating all that you hold with mercy.
Loving kindness and soft belly.
Softening the holding.
Softening the holding as you exhale,
Let it go,
Let it flow.
Breathe it out.
Holding in healing into soft belly.
Loving expansive belly.
Levels and levels of letting go.
Levels upon levels of softening.
Levels and levels of letting go.
Levels upon levels of healing.
The each breath softening the muscles.
Softening the body.
Softening the holding that resists and that limits life so.
The armoring of the heart is discovered in the hardness of the belly.
Meeting this armor,
This pain with kindness,
Gentleness,
Not fear.
Meeting this grief in the softness and loving kindness,
Loving awareness.
Knowing all of yourself in the spaciousness of soft belly.
You have room for it all.
Room to be born at last,
Room to heal.
Enough space just to be.
Inventive.
Let it go.
Let it go.
Let it just be.
Let it just be.
Let it just be.
Let it just be.
Noticing how even a single thought can tighten the belly,
Can reestablish separation and fear,
Inviting the thoughts to come and inviting the thoughts to go in soft belly.
Let it just be.
Let it just be.
Thoughts may arise uninvited,
Let them flow like bubbles in the vast spaciousness of soft belly awareness.
Noticing to make room for the heart.
Noticing to make room for the heart.
Nothing to change,
No urgency.
Just soft belly.
Noticing the process,
Simply being.
Noticing the process,
Simply being.
Noticing the process,
Simply being.
Resting into the spaciousness of being and gently,
Softly opening the eyes.
As you open your eyes,
Notice at which point the belly tightens once again.
Even trying to understand can tighten the belly.
Being anything but our own great spacious nature tightens us and removes us from the joy of our essential nature.
Taking a few moments to again soften the belly with eyes wide open to the world.
What resistance arises?
How can you soften?
Turning towards ease.
And with eyes open.
With soft belly awareness.
Preparing to reenter the flow of life.
Softening as you do so.
In those moments to now let the brilliance of balance become more
