Welcome in.
The following meditation is designed to promote deep relaxation,
Stress reduction,
And qualities of ease.
This practice explores inviting in the opposites.
Begin in stillness.
You might be lying down or seated.
Whatever feels safest and most supportive for you right now.
Allow the body to rest,
Knowing you are welcome to shift or move at any time during your practice.
There's no one way to experience this.
Begin by simply noticing.
Noticing what's here right now.
Sensation,
Mood,
Energy.
Just notice with no need to change anything.
Inviting in the felt sense of opposites.
Let's begin by gently bringing attention to the quality of unease.
Whatever that means for you in this moment.
Maybe it's attention.
An alertness.
Uncertainty.
Just noticing,
Not fixing.
Where do you feel it in the body?
The quality of unease.
Can you name it softly or even silently?
Is it tight?
Buzzing?
Empty?
Let it be here.
You're just witnessing.
And now let's explore the opposite.
Is there any sense of ease available to you?
Even the smallest thread.
Perhaps it's in your hands.
Or your breath.
Or simply the space around you.
If nothing feels like ease,
That's okay.
Yet you might imagine what ease could feel like.
You might remember a time when ease was present.
Even just for a moment.
Can you invite that quality in?
Like a soft presence.
Not forcing.
Just welcoming.
Now allow both to be here.
The unease and the possibility of ease.
Side by side.
Breathing together.
You don't need to choose.
You're just making space.
Trusting deeper into the body's wisdom.
Now feel the support beneath you.
Feel the ground.
Holding you exactly as you are.
Know that ease is always welcome.
Whether it arrives fully or just flutters at the edges.
Take a few more moments in stillness.
Then slowly return when you're ready.
Sat Naam.
