Welcome,
My name is Mark Rowland and thank you for choosing this meditation with me.
Let yourself arrive,
Wherever you are,
However you are,
That's enough,
No need to adjust anything,
Just be,
Feel the breath move in and out,
Let gravity hold you,
Let the breath hold you,
Let this moment hold you,
There is nothing for you to do now,
Only to soften and allow,
With each breath,
Let the body become just a little more at ease,
Drop your awareness down out of your head and into your heart,
Let your mind loosen its grip now,
Let any thoughts just pass like clout,
Here,
In this space now,
You are presence,
Not a role,
Not a memory,
Just pure presence,
Let's stay here,
Nothing to chase and nothing to fix,
Just this,
Now,
From within this quiet,
Feel the soft invitation to a hidden part of you,
That part that usually doesn't get invited into the light,
Say hello to your shadow,
It may come as a feeling,
A face or a memory or maybe simply a sense of unease,
But however it arrives,
Welcome it,
There is no need to name it and there is no need to control it,
Just breathe with it,
Let it take shape in the space of your awareness,
With acceptance and kindness,
Even if it's messy or resistant or afraid,
Just let it be,
Picture yourself now,
Sitting across from this part of you,
Without judgement,
Just witness,
Can you let this part of you exist,
Without trying to explain it away,
Let your breath flow slowly,
In and out,
And as you breathe,
Silently offer this shadow,
Your presence,
Maybe your words could be,
You can be here,
I am listening,
I see you,
Sit together now,
In silence,
No fixing,
No running away,
Just this meeting,
Let yourself soften,
Let the wall between you and the shadow fade,
And if it feels right to do so,
Place your hand gently on your heart,
Feel the rhythm of life beneath it,
Now talk to your shadow,
You are welcome here,
You don't have to hide anymore,
You're allowed to be a part of me,
Maybe your shadow begins to shift,
Soften,
Unfurl,
Or maybe it stays exactly the same,
No that's okay too,
Love does not force change,
Love simply holds space,
Until transformation happens on it's own,
Let love do the work,
You just not to overwhelm you,
But to integrate and return to you,
Like a lost child,
Like a forgotten friend,
Like a part of you,
Finally finding it's way home,
As it merges with you,
Feel your wholeness grow,
Not perfection,
But inclusion,
Integration,
There is room for all of you,
Every part,
The light,
The dark,
The calm and the chaos,
All of it is you and all of it is sacred,
Let this truth ripple through the whole of your being,
Nothing in me is unworthy of love,
I can hold it all,
I am whole,
Now simply rest,
Nothing to do,
Nothing more to meet,
Just this peaceful,
Blissful wholeness,
Feel your breath rise and fall,
Let your body rest in the knowing,
You are safe,
You are whole,
You are held,
There is such great freedom in being all that you are,
Stay here now for a few more moments of silence,
Let's begin to return,
Gently,
Gently,
Feel the body,
The room,
The breath,
Let your fingers move,
Your face soften,
Your heart remain wide open,
And carry this truth forward with you,
You are not here my friend to exile any part of yourself,
You are here to become the home,
Where all of you,
Every part is welcome,
Now whenever you are ready,
Open your eyes,
Come back softly and gently and thank yourself,
All of yourself for showing up today,
Have a beautiful rest of your day,
Go in peace,
Namaste.
