Sometimes the meditations I record come from books I've read or things I've learned over the years.
And other times they come from life itself.
And this is one of those times.
Life doesn't always unfold the way we expect.
Plans often change and we receive unexpected news.
Something we've carefully prepared for suddenly takes a different direction and it's natural to feel disappointed and frustrated or even uncertain when that happens.
This meditation isn't about pretending that everything's okay,
And it's not about forcing yourself to be positive in any way.
Instead,
It's an opportunity to pause,
To notice what's here,
And to meet yourself with some kindness just as you are.
So let's begin.
So find yourself a comfortable position.
You might be sitting in a chair on a meditation cushion.
Or if you feel the need to,
You can lie down and rest your hands just naturally wherever they feel most comfortable.
They can be by your side or on your lap.
Your palms face up or down,
Whichever you prefer.
This is your meditation.
Sit in a way or lie in a way that feels comfortable for you.
And if you're sitting,
You might like to lengthen your spine just a little and let your shoulders soften.
And just know that you don't need to be anywhere right now.
And you don't need to achieve anything.
For these next few moments,
You can simply allow yourself to be.
Present and here.
Allow yourself to take a slow,
Comfortable breath in through your nose,
Then gently breathe out through your mouth.
Again,
Breathing.
And breathe out.
Allow the pace of your day to slow.
Allow your body to begin settling.
Simply arriving at this moment.
And as you meditate,
You may notice your mind wandering.
You may begin.
Thinking about today or tomorrow.
Or perhaps something you did yesterday.
And that's completely normal.
When you've noticed that.
Your mind has wandered,
Simply acknowledge it.
Then return your attention.
Back to the here and now.
Without any judgment or frustration,
Just with some kindness.
And each time you've noticed your mind has wandered,
You've already become mindful again.
And that's the practice.
You can give yourself a little Hat on the back.
Congratulate yourself.
For noticing that.
And keeping your eyes open just for a moment.
Just gently look around the room.
Become aware of any colors that stand out.
Notice shapes.
Without naming or analyzing.
Notice the line.
Different shades of light.
Simply seeing what is here.
Now if it feels comfortable,
Allow your eyes to gently close or soften your gaze towards the floor.
Bring your attention and awareness into your mouth.
Notice if any tastes are present.
Without trying to change anything or force a taste.
Just simply noticing.
Maybe there's nothing.
Notice the smells around you.
Perhaps they're obvious.
Perhaps very subtle.
Notice the sounds.
Can you hear any sounds close by?
Maybe you can hear the sound.
I'm sorry.
Be easy.
Do you hear any sounds further away,
Perhaps outside the room?
Perhaps you can notice the silence between the sounds.
That little pause.
Allow the sounds to come and go.
Now it is.
The feeling of your feet against the floor.
Connection.
To the earth.
Your body supported with a chair or perhaps a cushion.
Clothing on your skin.
Temperature of the air.
Cool.
Simply noticing.
Now,
Allow your attention to settle on your breathing.
There's no need to breathe any differently.
You don't need to breathe any more deeply.
Just simply allowing your breath.
To breathe itself.
And notice where you feel it most clearly.
Perhaps at your nostrils.
Or your chest.
Or your abdomen.
Breathing in and out.
One breath at a time.
Move your awareness now to the crown of your head.
Simply noticing what's here.
Move down to your forehead.
Around your eyes.
And your cheeks.
Your jaw.
Can you allow your jaw to soften just a little?
Notice your neck.
Your shoulders.
Are they carrying any tension today?
Just noticing it.
Don't have to move that tension away.
Just becoming aware of what's here.
Allow your awareness to travel down to your upper arm.
You know,
Elbows.
Your forearm.
And your wrists.
Your hand.
All the way down to your fingertips.
Notice your chest.
A slight gentle movement of each breath.
And bring awareness to the area around your heart.
Whatever you notice is welcome.
Your upper back.
Your ribs.
Your belly.
Is your belly soft.
Or is it held tightly?
Just noticing it.
Bring awareness to your lower back.
Your pelvis.
Your hips.
Your thighs.
Nice.
And your calves and shins.
Ankles.
Tops of your feet.
Soles of your feet.
Your toes.
Now allow yourself to notice your whole body.
Notice any areas of tension.
Any A's warmth.
Coolness.
Heaviness.
Lightness.
Perhaps even emotion.
Whatever is here,
Simply allowing it to be.
Now gently bring to mind the understanding that perhaps something in your life hasn't gone the way that you hoped.
You don't need to replay the story or analyse it.
Simply notice what feelings are present.
What feelings were present.
Perhaps frustration.
Disappointment.
Sadness.
Worry.
Uncertainty.
Or perhaps something else entirely.
See if you can allow those feelings to exist without pushing them away.
You don't have to agree with what has happened.
You don't have to like it.
Simply allowing yourself to acknowledge.
This is how things feel right now.
And that's okay.
Notice where those feelings are experienced in your body.
Perhaps your shoulders,
Your jaw.
Your chest,
Your belly.
Just noticing it.
Maybe somewhere else entirely.
And as you're breathing.
Making space.
As you breathe out.
Softening around whatever is here.
Sometimes the most compassionate thing we can do is stop fighting the moment.
And not because we're giving up.
But because this moment is already here.
And when.
.
.
We stopped struggling against it.
Can often discover a little more space and a little more calm.
A little more kindness towards ourselves.
But the next few minutes,
There was nothing you need to do.
Simply rest with your breathing.
Your body.
In this present moment.
If your mind wanders.
Gently return.
And bringing your awareness back.
Back to the present moment,
The here and now.
Any sense of where you are.
Becoming aware of.
The sounds in your environment.
Notice the vibration of sound as it enters your ears,
Into your brain.
Notice the smells.
You might like to just move your tongue around your teeth and your cheeks.
And perhaps swallowing.
Loosening all the muscles up.
In your mouth,
In your throat.
Getting some movement,
Notice any tastes that might be present.
And feel your body and where it's supported.
Your feet.
And your hands.
Bring awareness to the temperature against your skin.
And take a slightly deeper breath in through your nose,
Out through your mouth.
And then another.
And begin to move your fingers and your toes,
Perhaps rolling your shoulders.
And when you're ready,
Just allow your eyes to softly open up.
Take in the colours and the light and the space around you.
And remember that life doesn't always go to plan,
But even in uncertainty,
You can always return to the moment,
To this moment,
To your breath.
You can always return to your body.
And you can meet yourself with patience and kindness and compassion.
And thank you for practicing with me today.
