This meditation is called When the Resistance Softens,
A meditation into kindness and inner freedom.
So much of the experience of suffering arises from resisting what is.
Resisting thoughts,
Emotions,
Sensations,
And what we perceive in the world.
This is so very natural,
So very human.
And even when we have the intention not to resist,
Sometimes it still happens.
And yet,
When we begin to allow,
It's as if the pressure,
The tension,
The build-up within begins to release.
And as that energy flows,
There's some space.
Space to experience the freedom of your being.
And in that space,
We can begin to access the qualities of the heart.
Compassion,
Kindness.
Peace,
Joy.
Not because life must always feel wonderful,
But because these qualities bring a richness,
A fullness to being alive.
So gently now.
Turning inward.
Becoming aware of the breath.
Just noticing the natural flow in and out.
This breath.
The breath of life.
Nourishing every part of us,
Every cell.
Our blood,
Our brain.
Our organs.
Every system.
Careful.
Sustained.
By this simple rhythm.
And now.
Just gently.
Beginning to deepen the breath.
Breathing in,
Feeling the belly.
Chest expand.
And breathing out,
Perhaps feeling your buttocks grow heavy.
Inhaling filling the body with life.
With nourishment.
And exhaling,
Inviting ease and letting be.
Bringing awareness now to the hands and feet.
Noticing any clenching.
Any holding.
And just allowing.
A softening.
And noticing the belly.
Inviting the belly and solar plexus to soften.
Like a pat of butter in the sun.
And the chest.
It soften.
Allowing them to unwind.
No force No effort.
Allowing the shoulders and arms to drop.
Relaxed.
I'm bringing your awareness to the space of the heart now.
No need to make anything happen.
You might even notice that simply by being aware.
It might be a softening.
A subtle opening.
Nothing to do.
Nothing to fix.
Checking out the throat and neck.
Perhaps there's an opening.
A softening.
Perhaps the jaw softens.
Noticing the muscles in the face and scalp.
Inviting any unnecessary tension to release.
And for these next few breaths.
An invitation.
To give yourself permission.
Permission to feel whatever is here.
No need to change it.
No need to get rid of it.
Just creating space.
For the experience to be as it is.
And now gently noticing.
Where does this show up in the body?
Where do you feel perhaps the imprint of the thoughts?
The emotions.
And if you can notice an area of the body and you can reach it,
You might like to place a hand on that area.
Or otherwise you might like to place a hand on the heart or perhaps one on the heart,
One on the belly.
Feeling the warmth.
Of your hand.
The contact.
The presence.
Breathing quietly.
Inwardly.
Seeing how it is to offer these words.
It's okay It's okay that I'm feeling this way.
I can be with this.
It's OK.
This is part of being human.
This feeling will not last forever.
Noticing the effect of the words.
And taking a deeper breath.
Beginning to awaken a sense of kindness towards yourself.
You might even try a little smile in the corners of your mouth.
So you're welcoming yourself here.
Now.
Sometimes we feel so isolated in our struggles.
And how relieving it can be to be met with kindness.
So now.
What do you need to hear right now?
Perhaps from your heart.
A caring thought,
A gentle message.
And this is just between you and you.
Permission to get a little playful.
Or even get a bit over the top.
Allowing it to arise.
And if it feels okay,
You might like to bring both hands to your heart.
Resting them there.
Feeling the warmth.
The connection.
And again,
Offering yourself these words.
It's okay.
It's okay that you feel this way.
I'm he.
I'm here with you.
How is it to receive that?
Maybe this is enough for today.
Or perhaps.
.
.
It might feel okay to gently go a little deeper within.
Sensing is there a part of you that is hurting right now?
Perhaps a part that feels really angry.
Or fearful.
Or burdened.
Or grieving.
Simply finding that part.
Without judgment.
Without needing to change it or fix it.
Just being with this hurting part with presence.
Such key.
And allowing that part to be heard.
To express whatever it needs.
Without censorship.
Without resistance.
And this might be in words.
You may even want to pause here and do some journaling for a little while.
Some really free journaling,
Uncensored journaling.
Perhaps you grab some drawing materials and again draw freely.
Not for the sake of art,
But for the sake of expression.
Or perhaps you hear the words within.
Or perhaps the expression is more as body sensation.
Deep emotion.
Perhaps you find your body starts to move.
Naturally swaying or trembling.
Even stamping your feet.
Letting the pressure release.
Letting whatever's there flow.
And you staying present for this part.
Kindness.
And K.
And if you haven't already perhaps asked this,
You might gently ask.
What do you need?
Now,
What do you need from me?
And listening.
Sensing.
Not deciding from your head.
Perhaps keeping your attention in your heart area.
Your belly.
Maybe it's deep rest.
Maybe it's reassurance.
Maybe it's space?
Maybe it's being held.
Maybe it's simply to be heard.
And whatever arises,
Can you welcome it?
With your hands on your heart.
And if nothing arises,
That's fine too.
Is just by doing this meditation.
You're giving permission for at some point this part to express itself.
And now.
Bringing in a sense of gratitude.
Gratitude for your own awareness.
For your willingness to turn towards yourself.
To K.
Feeling the wholeness of being with all parts of you.
Nothing excluded,
Nothing rejected.
Just experiences moving through.
Taking a deeper breath in now.
And exhaling,
You might even like to do this as a sigh.
Ugh.
And having another few deeper breaths,
Inhaling,
Opening,
Receiving.
Exhale softening,
Releasing.
And once more inhaling fully receiving this life,
This connection to yourself.
And exhaling slowly releasing any residual tension that feels ready to release.
Resting again.
With a deep sense of gratitude.
Gratitude for yourself.
For your heart.
For your awareness.
For your capacity to care.
For the gentle reminder to be kind,
Compassionate.
To listen and to care.
Because you know what,
So often What we most need is our own love.
Our own acceptance.
Noticing the effect of the meditation.
And when you're ready.
Starting to move the body a little.
Perhaps letting a little bit of light into the eyes and keeping a soft gaze.
Gently externalizing.
And going about your day.
