This opening meditation has a poem by Rumi,
And what I'd like you to do is to find a comfortable position and gently close your eyes if that feels comfortable and safe to you.
Feel free to move around until you are comfortable and then invite your body to come into stillness or a calm state.
I'd like you to begin this meditation by bringing your awareness to your breath.
Notice the rise and fall of your chest with each inhale and exhale.
Allow your breath to flow naturally without trying to control it.
Like I said,
As we begin this meditation,
I'm going to read a poem.
It's called A Guest House.
This being human is a guest house.
Every morning,
A new arrival.
A joy,
A depression,
Meanness,
Or some momentary awareness come as an unexpected visitor.
Welcome and entertain them all,
Even if they're a crowd of sorrows who violently sweep your house empty of its furniture.
Still,
Treat each guest honorably.
The guest may be clearing you out of,
We don't know,
Only you know what.
The dark thought,
The shame,
The malice,
Meet them at the door,
Laugh in and invite them in.
Be grateful for whoever comes because each has been sent as a guide from beyond.
Now,
As we sit for a moment and ponder on these words,
I invite you to invite your awareness,
Any thoughts,
Feelings,
Sensations that may be present for you right now.
Notice if there are any areas of tension or discomfort in your body.
Gently invite any parts of yourself that may be present to come forward and make themselves known to you.
You may notice different thoughts,
Emotions,
Sensations.
Allow yourself to observe whatever arises without judgment or analysis.
Now take a few moments to sit in whatever arises,
Allowing yourself to fully experience this.
Experience each sensation,
Emotion,
Or thought without trying to change it.
Remember that you are safe and supported in this moment and that you can hold whatever comes up with compassion and understanding.
You can just welcome each part with kindness and curiosity,
Knowing there are all valuable aspects of who you are.
I'm just going to give you a couple seconds here.
Let's just continue to use your breath to notice.
Take a final deep breath in and exhale slowly.
When you feel ready and there's no rush,
Gently open your eyes and return to the present moment,
Mind grounded and centered.
