Good morning.
Good evening.
Good afternoon.
Wherever you may be.
Whatever you may be doing.
And thank you again for joining.
My name is Thariru Mundarara.
End.
The practice today is.
.
.
Deeper work from.
Was spoken about on the self-remains It's about learning that.
The words we never learn to say.
Ultimately become the words that we can't receive ourselves.
Because when.
.
.
The family that you grew up with.
Never taught you to speak certain truths.
They also never taught you how to let those truths land.
When someone offers them to you.
And the intention today is.
.
.
Practice receiving.
What many of us never learned.
To give.
And here's the truth that.
.
.
May land quite hard.
The reason we deflect compliments,
Refuse help and minimize our accomplishments isn't humility.
It's actually protection.
Because along the way,
Along our journey,
You learn that needing something being celebrated,
Being seen.
Was dangerous.
So walls were built.
Not to keep people out,
But to keep yourself from wanting what you were never allowed to have.
And so now when someone says,
I'm proud of you,
You say,
Oh,
It was nothing.
When someone offers you help,
You say,
I'm fine,
I've got it.
And when someone apologizes,
You say,
Don't worry about it.
Never mind.
Not because we don't want these things,
But because we've never learned better.
How to accept them.
And we've never learned how to hold them.
So the intention today is We're going to practice.
And we're going to practice receiving.
We're going to practice letting the words land.
And we're going to practice staying open with every part.
Wants to close.
Because coming home to yourself means letting others see you.
Help you.
And celebrate you.
And that can only begin.
Only starts with learning how to receive.
So.
.
.
Let's get into the practice.
Find yourself.
In a seated position.
You can do this practice either sitting down or lying down.
And what we're going to do is just begin with the breath.
I'm just gonna do.
.
.
Inhale through the nose.
We'll hold our breath at the top.
And a long,
Slow exhale.
Through the mouth.
And we'll do that three times.
On each and every exhale.
I want you to fully expel all the air.
From your stomach.
From your chest,
From your lungs.
Inhale through the nose.
Hold it.
And a long exhale.
Inhale through the nose.
Hold it.
And a long exhale.
Inhale through the nose.
Hold it.
And a long exhale.
Let that allow your breath to fall into normal cadence.
What are we going to do now?
Again,
We're going to remain focused on our breath.
Inhale through the nose and a normal exhale through the mouth.
And on the second time.
The second exhale.
We're going to close our eyes.
Drop into the practice.
So inhale through the nose.
Exhale through the mouth.
Inhale through the nose.
Exhale to the mouth.
Gently close your eyes.
Let's begin.
Bring awareness to your body.
Notice where you're sitting or lying.
And feel the surface.
Often we talk about noticing where we're sitting or where we're lying but We don't really feel the surface,
The connection.
Really bring attention to that.
Where you make contact with that surface,
Be it a chair,
Be it a cushion,
Meditation block.
Flow.
If you're listening to this whilst you're walking.
Contact.
Each step makes.
Notice the temperature of the air on your skin.
The weight of your body.
As you settle here,
Place one hand on your heart.
And feel the warmth of your palm against your chest.
Feel your heartbeat.
And just breathe.
Allow that connection.
I want you to do now is.
.
.
Go back.
I want you to notice When you remember that specific moment,
I want you to notice what you did.
You deflect.
You minimize.
To change the subject.
Just notice,
No judgement.
And as you bring that to mind,
I want you to also bring awareness to your body.
Notice what happens in your body when you remember that moment.
Does your chest tighten?
Do you take a deep breath?
Your throat closed,
Your shoulders rise.
Notice where the resistance lives.
This resistance,
This part of you that deflects,
That minimizes,
That refuses.
It's a part that's simply trying to protect.
It learned a long time ago that receiving was dangerous.
At needing.
Meant you were weak.
Being celebrated.
Made you arrogant.
So I built walls.
And those walls have kept you safe,
But they've also kept you alone.
So today.
I simply want you to speak to this part.
No build-up.
Connection exists,
I simply want you to say.
.
.
I see you.
I know you're trying to protect me.
Thank you for keeping me safe.
But I'm safe now.
I can receive.
I can let the words land.
Just take a deep breath in and exhale in your own time.
And I want you to just for a moment.
Sit and connect with that.
Just sit with that moment.
Now let's practice.
I want you to imagine someone standing in front of you.
Someone who you know cares about you.
Someone's safe.
Without any doubt has your best interest at heart.
To see their face.
Notice what they're wearing.
Now hear them say to you,
I'm proud of you.
Notice what happens in your body when I say that.
Does your chest still tighten?
Does your mind start listing reasons why they shouldn't be proud?
Just notice.
And now instead of deflecting,
Instead of saying,
Oh,
It was nothing.
I want you to take a breath.
Place your hand firmly on your heart.
And say out loud in your mind.
Thank you.
Thank you.
And allow those words to sit in your body.
Feel what it's like to receive.
To allow those words to land.
I'll see this same person saying,
Can I help you?
Again,
Notice what happens.
Does your body want to say,
I'm fine?
Part of you want to refuse.
Just notice.
And now,
Take a breath.
Place one hand on your heart.
And say yes.
Thank you.
I need that.
Yes,
Thank you,
I need that.
Feel what it's like to let someone in.
To let yourself be helped.
Last one.
See and hear this person say.
I see you.
And you matter.
Notice what happens in your body.
Does your throat tighten?
Does a part of you want to run?
Just notice.
Place your hand on your heart,
Breathe.
Let those words land.
And say,
I see you.
And you matter.
I see you.
And you matter.
You don't have to say anything.
You don't have to deflect.
Just let them land.
Feel what it's like to be seen.
To be celebrated.
To be helped to receive.
Sit with that feeling.
Now repeat these words to yourself silently in your mind.
I am worthy of receiving.
I am worthy of being helped.
I am worthy of being seen.
I'm worthy of being celebrated.
Again,
I am worthy of receiving.
I'm worthy of being helped.
I am worthy of being seen.
I am worthy of being celebrated.
Allow those words to settle into your body.
And allow them to be true.
Accept their truth.
Take a deep breath in,
We hold it at the top.
Place both hands on your stomach.
And exhale.
And as we begin to close this practice,
I want you to set an intention.
The next time someone offers you something.
Praise,
Help,
Acknowledgement.
Instead of deflecting.
You're going to pause,
You're going to breathe,
And you're going to say,
Thank you.
That's it.
Just thank you.
And you gotta let it land.
Because you,
We,
Are all worthy of receiving.
