Exactly as you are,
Take three smooth and steady breaths.
With each breath out,
Feel the physical body softening more and more.
You can experience this being with big emotions meditation,
Lying down or seated.
Find a place for the hands to be of comfort.
They might even be wrapped around your body in loving kindness.
As you start to connect with that beautiful spacious breath,
Come into the physical body.
Notice the reaction of the breath in the body,
Ribcage,
Belly,
That rise and fall,
That expansion and contraction.
And see if you can just allow your focus and your attention to be there for a few rounds of breath.
You might even be able to hear your own breath like a whisper in a cave.
And whatever emotions are surfacing during this meditation,
Know that you are safe to express,
To feel,
To explore.
And if you need to release and cry,
You are safe to do so.
Start to allow the breath to become more ingrained in the moment to moment experience.
And as you do this,
Imagine this warm golden pure light drawing down on your body,
And then you can feel the warm,
Golden light.
And as you do this,
Imagine this warm golden pure light drawing down into your body.
And with each breath out,
It rinses out and it's as if that pure beautiful light is clearing and cleansing all the cells of the body.
From a cellular level,
The breath tells the body that you are safe,
That you are loved,
And that you are held always.
Sometimes we forget that our essential nature or our true self is pure love.
In yogic tradition,
We call it sat-citta-nanda,
Existence,
Consciousness,
Bliss.
And just because perhaps the emotions that you're feeling in this moment don't correlate with our true self,
We call it sat-citta-nanda.
And just because perhaps the emotions that you're feeling in this moment don't correlate with our true essence,
Doesn't mean that your true essence isn't there just behind them.
That pure loving energy just there always.
And notice where you feel the emotion in the body.
And as you explore this emotion in the body,
Notice if it has a color.
And then notice if it has a texture,
If it were material.
Notice if it has a texture.
Would it be hard,
Soft,
Rough,
Or smooth?
And instead of pushing away the emotions that are currently here,
Let's take a moment to embrace them,
To get to know them a little bit more.
A moment to embrace them,
To get to know them a little bit better.
So that we can step out of the reaction and come into a space of being with the emotions from a very centered and grounded place.
So when we're able to view our emotions,
Our changing weathers,
We can tap into our essential nature,
Which is love.
And for that we're going to use a beautiful Ram Dass statement.
He says a mantra that can cultivate that essential quality of us is,
I am loving awareness.
I am loving awareness.
Just notice what that cultivates from within.
And then we'll start to allow that mantra to rest on the surface of the breath.
So breathing in,
I am,
And breathing out,
Loving awareness.
I am loving awareness.
And just keep repeating that mantra as the mind wanders elsewhere,
Gently with love,
Draw it back to the breath.
And if you have the head space to do so,
Continue with the mantra.
And just keep repeating that mantra as the mind wanders elsewhere,
Gently with love,
Draw it back to the breath.
And just keep repeating that mantra as the mind wanders elsewhere,
Gently with love,
Draw it back to the breath.
I am loving awareness.
And as you're with that mantra,
Just tap into that deeper knowing that part of the human condition,
Part of your human experience is to feel emotion,
Is to feel it all.
So we don't want to stop or push away any emotion.
It's more of a matter of learning to be with it and to hold it,
With understanding,
With compassion,
So that we are able to feel it all.
No matter how painful or sticky or uncomfortable those emotions may be,
Trust that there's a deeper knowing within.
A deeper place of pure love and pure peace.
So you might like to choose to close this meditation with me repeating this statement to yourself.
I acknowledge the emotions that move through me.
I acknowledge that I am not those emotions.
I acknowledge that love and peace are my true nature.
Take two more breaths just to be in this.
And just check in with the quality of the mind in this moment,
The quality of the body.
And continue showing up for yourself day after day with love,
With curiosity and a deeper understanding.
Start to bring a bit of movement into the body through the breath,
Through the finger movements or toe movements.
And when you're ready,
If the eyes were closed,
Gently blink them open.
