In this session we will allow ourselves time to gradually settle,
Ground,
Connect to our body and open into our subtle body.
And then I'll guide you into noticing the energy subtleties of different experiences and see what happens when we let go and allow them to move freely.
This process can be such a rewarding resource for you in your life.
As you become more comfortable with it,
You will find that you can much more easily deal with life's experiences from a sense of groundedness and calm.
So let's begin by finding a comfortable position where your body can feel awake but really relaxed.
Try to sit with your back nice and tall,
But don't be rigid.
Allow a sense of movement in your body.
Once you're comfortable,
Bring your awareness to the breath within your body.
You allow yourself some time to settle.
Noticing the air coming in and out of your nostrils.
Notice the feelings and sensations of your lungs,
Ribs and abdomen expanding and contracting with each in-breath and each out-breath.
At any point,
If you get distracted,
Don't worry.
When you notice that you've drifted,
Let go of the story of it for now and gently bring your awareness back to the breath within your body.
Feel your body let go and melt down as you do that.
So keep doing that over and over and hold your space with a sense of compassion.
No judgments,
No stopping or pushing away.
Just let it be as it is.
Make a subtle shift by putting your awareness on the out-breath as a resting and settling breath and allow yourself to follow the out-breath down into relaxation within your body,
Breath by breath.
If you notice any holding or contraction anywhere in your body,
Just gently allow to let go and relax and then gently come back to your out-breath and relax into feelings and sensations within the body again.
Now take your awareness to the ground of your being.
Notice the sensations and feelings of the weight of your legs or your body.
The sensations and feelings of the ground or the chair pushing up from below you.
The feeling of it really supporting you as you begin to rest and settle.
Feel that support and really allow your whole body to relax deeply into that supportive sense of ground.
If you get distracted,
Try not to judge yourself or don't push the thoughts away.
Just see if you can give them space and allow them to go where they need to go and gently come back to the breath within your body,
Feeling your body relax deeply into the ground again.
Move your awareness up into feelings and sensations within the trunk of your body and notice anything that is there.
Give it space to be as it is,
Let go and relax.
Hold a sense of compassion for yourself and really let go of any judgments or pushing away or holding.
Just give everything space to be as it is and relax your body down into the ground.
Allow everything within freedom to move as it needs to move.
Allow your awareness to expand out to the rest of your body,
Opening out to your arms,
Your neck,
Your head,
Until you become aware of feelings and sensations within your whole body as you relax and breathe.
Now allow yourself to open to a more spacious sense of awareness and this happens naturally by continuously allowing your body to relax and let go and open and gradually letting yourself become more spacious and open.
You may get a sense of the aliveness within your body,
The vitality or like a vibrancy within.
You may get a sense that this vitality has different tones,
Feelings and nuances to it.
Allow everything to be as it is,
Move how it needs to move,
Holding it with a sense of love,
Quiet,
Present,
Open awareness.
If you notice yourself trying too hard or distracted,
You will probably notice some sort of holding or contraction within your body like a lifting up feeling.
So again gently let go,
Let your body soften and relax and melt back down and open and notice what you feel in your vitality.
If you notice any emotions present or coming up,
Spend a few moments feeling into the energy of them within your body.
What are the tones and nuances of it?
Does it feel tight or spacious?
Does it feel grounded or like it's lifting you up?
Does it have movement to it?
And then let go of the story connected to them,
Relax your body,
Give it all space to move and notice what you feel.
Do you feel a sense of the energy of the feelings and emotions moving out and dissolving away?
If you feel pain in your body,
Maybe in your knees or your hips or your back,
Again notice the energy of the pain,
The subtle feelings and nuances and vitality of it.
Try not to judge it or push it away.
Just feel it for what it is.
Hold it with a sense of compassion,
Give it space to move and notice what you feel.
Does the energy of it feel like it's moving up and out and dissolving away?
At some point you may notice that your body and your mind have become one.
The space within your body is space within the mind.
As you rest,
Relax and breathe.
As we bring this meditation to a close,
You can reflect upon how it feels in your body when you let go of the contraction and open.
You can take moments during your days to tap into your body,
Notice the subtleties of its vitality,
Allow your body to soften and open and keep allowing the natural energy processes of life to take their natural unfolding course.
Thank you.
