Let's begin by allowing ourselves to arrive.
Nothing to fix,
Nowhere else to be.
Just arriving into this moment.
Allow your body to be supported,
Feel the weight of yourself being held.
Let your shoulders drop.
Unclench the jaw.
Soften the space behind your eyes.
Anything you've been carrying.
See if you can set it down,
Just for now.
Bring your awareness to your breath.
Gently begin to slow it down.
Inhale through the nose.
And then exhale through the mouth.
Let the exhale be longer than the inhale.
Let's inhale to four on my count.
Too.
Three.
Four.
And exhale to six.
Two,
Three,
Four,
Five,
Six.
Think of each exhale.
As a soft release.
Let the shoulders drop a little more.
Let the jaw soften.
Let the tongue rest gently in the mouth.
Let's inhale to four again.
Two,
Three.
Four.
And exhale to six,
Two,
Three,
Four,
Five,
And six.
See if you could feel the breath moving in the body.
Inhale to four.
To Three.
Four.
And exhale to six.
2 3 4 5 6 The rise of the chest,
The expansion of the ribs.
The softening on the exhale.
And as you exhale,
Imagine you're releasing just a little more.
Of anything you've been holding.
Let's inhale to four.
2 Three.
Four.
And exhale to six.
2.
.
.
3.
.
.
4.
.
.
Five and six.
No need to force the breath.
Let it begin to find its own natural rhythm,
Slow,
Study.
Easy.
And if the mind wanders,
Gently bring it back.
To the next inhale and the next exhale.
Imagine your mind and body like a glass of water.
That's been shaken.
Everything stirred up.
Cloudy.
And moving.
And now you set the glass down.
You don't try to fix the water.
You don't reach in to separate it.
You simply let it be still.
And as you stop shaking it,
The water begins to settle.
On its own.
The clarity was always there.
It just needed stillness.
Let your body register.
I am here.
I am safe.
I can be stilled.
Now I invite you to our guided meditation.
Let's gently bring our attention to forgiveness.
Not something we force.
Not something we figure out.
Just something we become willing to allow.
Begin to notice,
Is there anything within you that feels stirred up?
Anger,
Resentment,
Hurt.
No need to change it.
Just notice what is present.
Where do you feel it in your body?
Staying without fixing.
Just like that glass of water.
When we keep stirring.
Analyzing.
Resisting.
It stays cloudy.
So for now,
We stop stirring.
We don't push it away.
And we don't hold on to it.
We simply let it be.
Allowing clarity to emerge.
And underneath all that movement.
See if you can sense something quieter.
Like the clarity in the water.
That begins to appear.
As things settle.
This quieter place is that part of you that already knows peace.
Already knows how to forgive.
You don't have to create it.
You simply become still enough.
To notice it.
Surrender to higher power.
And now,
Gently,
In your own way.
Offer what feels stirred to your higher power.
Higher Power.
Help me let go of self-will.
Help me be willing to forgive.
You don't have to clear the water yourself.
You just stop stirring.
And allow something greater to settle it.
Softening into clarity.
As things settle even slightly.
Notice what begins to shift.
Maybe just a little more space.
A little more clarity.
Where there was tightness,
Perhaps a softening.
Where there was noise.
A little more quiet.
Let's bring this together and close.
Forgiveness doesn't have to be complete today.
Willingness is enough.
Stillness is enough.
This is how we begin to make room for healing.
I invite you to gently bring your awareness inward.
Perhaps placing a hand on your heart for this prayer.
Higher power.
Help me let go of self-will.
Help me forgive people.
And myself.
Take the anger I am harboring.
And replace it with understanding.
Before we move on.
I'll offer a gentle invitation for today.
If something came up for you.
You may take a few minutes later to simply write it down.
Just noticing how holding on to it affects you.
And then,
As you move through your day,
See if you can stay open.
When something feels stirred.
Instead of reacting right away.
Just pause and allow it to settle.
Begin to deepen your breath.
Gently bringing awareness back into the room.
Wiggle your fingers,
Maybe your toes.
And when you're ready.
Softly open your eyes.
May your own light and energy express and create in you.
As you,
And through you,
With gratitude and love.
Namaste.
