Welcome to this meditation.
Find yourself in a quiet and comfortable spot.
I would like you to first become aware of your physical body.
Feel into what it wants.
What do you need in order to feel comfortable?
Whether you have chosen to sit for this meditation,
Kneel or perhaps lie down.
On the ground,
Against the wall,
On a yoga mat or in the comfort of your own bed.
Really choose a way to settle into your body that just feels good.
Notice if you could become slightly more comfortable in whatever position you have chosen,
Making any adjustments that you need.
Become aware of your breath here and begin to consciously relax.
Continue breathing deeply through the nose,
Gentle expansion with every inhale,
Letting go with every exhale.
Softly withdrawing the sense of outward sight by closing down the eyes.
While we're here in this safe,
Relaxed space,
I would like to suggest that you let go of any thoughts of there being an ideal in this situation.
There is no ideal way to sit,
No one way to experience this meditation or correct results to gain from this.
I invite you to embrace yourself fully in this moment.
Feel the earth element in the structure of your body and the flexible movement of water within.
This experience of finding a home within our miraculous bodies is a process of subtraction,
Of shedding the layers.
There is nothing we have to add in order to reach any so-called ideal.
Now coming back to the breath.
Welcome to your inner world.
Notice what sensations reveal themselves when your sight is turned inwards.
By simply closing the eyes from outward vision,
We're welcomed into our feeling body.
Suddenly you're aware that you're breathing.
You're aware of the movement of your chest as you inhale and exhale.
In this awareness we can marvel at the millions of sensations we experience through simply living in this human body.
Sitting with yourself in meditation is about remembering,
A coming together of ourselves again.
I invite you to now notice where you may be holding tension in your body.
There's no judgment,
Simply witnessing and accepting.
Relax the third eye area in between the eyebrows.
Release the tongue from the roof of the mouth.
Relax the jaw.
Shoulders are heavy.
Tummy is soft.
And into your hips.
Soften the thighs.
Feel the tension begin to leave the body.
On your next inhale,
Hold the breath at the top.
For one,
Two,
Three,
Four.
And then completely exhale down through the tips of the toes,
Pausing at the bottom.
For one,
Two,
Three,
And four.
Again follow the inhale all the way to the top.
One,
Two,
Three,
Four.
And again follow the exhale.
One,
Two,
Three,
And four.
Allow the breath to return to its natural rhythm.
As we start to move our awareness throughout the body,
You may notice pockets of tension,
Tightness,
Or maybe even pain.
When you find it,
Focus your attention there.
What is it telling you?
What is its wisdom?
Breathe into that space.
How does the tension,
The tightness,
Or the pain feel?
Is it heavy?
Hard?
Soft?
Dry?
In your emotional body,
What does it bring up?
Sadness?
Excitement?
Loss?
Maybe hope?
Be with this.
Feel it freely and with that attachment.
Acknowledge.
Realize that when we give ourselves space and time to become aware of the subtleties in our body,
We do not have to become our emotions.
We are not our pain.
We are not our anger.
When we are not our sadness,
We are not our fear.
These are sensations that we experience and they are temporary,
Passing visitors.
It is in our capability to detach from what we feel.
That is not the same as running away or pretending it's not there at all.
It is observing,
Forgiving,
And then ultimately letting it be.
I invite you to take the left hand and place it on your heart center.
Find your heartbeat,
Your pulse of life,
And breathe into the heart space.
Thank this area of your being and feel a sense of lightness start to spread within the body.
Visualize a beaming light coming out from the center of your chest.
Perhaps it's a specific color or a shape.
Whatever it is that you see,
Hold that image in your mind and imagine this wonderful light sharing love,
Empathy,
Joy,
Forgiveness,
And gratitude.
As we focus on this light,
Any feelings of inadequacy begin to dissolve being washed away,
Melted by the love of the present.
Feel that this beaming light is truly originating from your very being,
Your life force,
Prana,
Chi,
The same that's in me,
The same that is in all of us.
It is radiating warmth,
Wisdom,
And truth.
In life,
There will be moments of difficulty,
Sadness,
And that is okay.
They are important teachers and bring their own lessons in remaining grateful.
Trust that behind any uncomfortable sensation,
Just like at the bottom of the sea,
No matter how big the waves are on top,
And just like the bottom of your soul,
No matter how noisy it gets,
There is an accessible calm,
A forgiveness,
And a light within you.
Ask yourself,
What am I grateful for?
What do I feel grateful for?
It can be anything at all,
No matter how small it may seem.
You can be grateful for your life,
Your family,
A friend,
Your breath that happens without even having to think about it.
Perhaps you are grateful for the abundance of nature,
Water,
Air,
Space,
The sun,
All here to nourish us.
Notice that when we approach our bodies and our lives from a place of gratitude,
We no longer focus on what we think we lack.
We focus on what we already have,
What is already here.
Feel this sensation of gratitude filling your heart and whole body.
Feel the interconnectedness of everything,
People,
Animals,
Nature.
Notice the energetic and emotional shifts that start to happen as we truly feel grateful for everything that is.
Hold this gratitude in your heart.
Allow your light to shine.
Breathe in through your heart center and envision that thing or person that you are most grateful for.
As you breathe out,
Share that gratitude throughout your life,
Spreading it out to your surroundings,
To perfect strangers,
Countries,
Continents,
The entire universe.
Include gratitude for yourself,
Your life,
Your story.
Thank yourself for being here.
Remember your essence,
Your blissful,
Pure,
And loving nature.
From here,
We can once again become aware of the flow of breath.
Sit in this silence,
Observe,
Present with an increased awareness and gratitude.
We will slowly and gently come out of meditation.
Allow your breath to become a little heavier.
And when you're ready,
Slowly blink your eyes open and again become aware of your outer reality,
Your external world,
Where you are,
And the people in space around you.
There is no rush to move.
Anchor this feeling of light,
Love,
And gratitude into your hearts and carry it with you into the rest of your day.
Take note of what you feel grateful for today.
Namaste.
