So when you're ready,
Just start to find a comfortable posture,
Whether it's sitting or laying down or even standing,
Whatever it is for you.
It just has you feel relaxed,
Free of unnecessary tension.
Just knowing that this is a space and time for you to really listen in and start to explore the inner environment.
And so once you're in that posture,
And if it's in your practice,
Just gently closing down your eyes.
Tuning out of the outer world for a moment.
And so just to make sure that we are in a comfortable posture,
Just doing a quick scan,
Starting with the forehead,
Down to the mouth.
Just trying to create as much suppleness and gentleness and openness across the body.
So just noticing any obvious places of tension and just inviting a little bit of space.
Across the shoulders,
Make sure they're nice and broad,
The chest is nice and open.
Same thing down the spine.
And then just becoming aware,
If you can,
Of the left chest and see if you can feel the beat of your heart.
The muscle that squeezes with the same tension that we'd need if we were to try and squeeze a tennis ball with our hand.
The muscle that squeezes that hard thousands of times a day to keep us alive.
So just spending a moment to actually be with your heart.
And maybe this is a nice time also to just share a little bit of gratitude for yourself,
For taking time,
Carving space,
Saying no to some things to say yes to this.
And as you're aware of the heart beating in the left of the chest,
Maybe also notice if you can feel your pulse elsewhere in the body.
Maybe under the left wrist.
Or the right wrist.
Maybe around the belly button.
See if you can notice this gentle pulsing feeling throughout the body.
And just sitting with that feeling,
Going to spend some time developing the ability to hold ourselves as we are,
To love ourselves in the wholeness of who we are,
Not just in the good bits or the pleasurable bits.
But as Carl Jung said,
I'd much prefer to be whole than to be good.
Very often we don't let ourselves be,
As we're trying to have things lined up,
We're trying to feel the feelings that we think we're meant to feel,
Or only those emotions that are somewhat pleasurable and positive.
But naturally we are this limitless,
Unbound spectrum of feeling,
Emotion,
Energy that animates our physical form in the world.
And only when we accept and allow all of our expressions do we let ourselves fully exhale and sink into being ourselves and being okay and in love with ourselves.
And whilst we believe that certain parts of ourselves or emotions are wrong,
We start to lock ourselves in a trance of unworthiness and lose ourselves in our effort to try and fix them.
But this practice of wholeness is a practice of radical acceptance.
So just let that pulsing sensation continue to be there as it always is.
But start to bring your attention to the breath.
Just start to slowly deepen the breath down into the navel,
The space just above the belly button.
And maybe start to bring a bit more depth to the breath.
Maybe a slight texture to the breath at the back of the throat.
Just starting to warm the breath a little.
So meditation itself is a great practice to practice acceptance and wholeness.
Just simply noticing that when our mind wanders,
We want to get caught up on ourselves.
We want to think that that's wrong.
Just smile and be compassionate and gentle towards ourselves.
And so for a moment just practicing that,
Remaining connected to the breath as it reads in down to the navel.
Using the breath as your anchor.
And when you notice thoughts come up and pass by as they naturally will.
Just let that be okay.
How can you hold yourself and love yourself even when things pop up that you think aren't meant to?
And so when thoughts come up,
Just notice them,
Acknowledge them with a gentle smile and then just welcome your attention back to the breath.
The whole time having this attitude of acceptance.
And then just coming to rest in the breath for a moment.
And this time just bringing to mind a moment in maybe the last week or the last couple of days.
Something happened that you felt wasn't meant to happen.
Something didn't go to the plan that you had laid out.
And just bring yourself back to that moment noticing maybe the colors that were around you,
The environment that you were in.
And also noticing and allow the feelings to come back that were there.
Just start to invite in this acceptance that we've just been practicing.
Can you smile?
Can you hold yourself?
Can you hug yourself?
Even in that moment.
Can you recognize your humanity in that moment?
Without needing to fix that moment or how it's showing up,
Can you just accept it as it is?
With loving kindness and acceptance.
Because you're just going to sit for a couple of moments more.
Just practicing acceptance.
Just noticing every thought or feeling that pops up.
Just letting it be.
Not needing to fix it or change it or have it be any other way.
And so I just invite you to observe everything that pops up in your experience as if you are watching your grandchildren play in the playground.
It's just gentleness,
Compassion,
Curiosity,
And kindness.
You You And just slowly starting to deepen the breath You might feel the sense of lightness Expansiveness at the same time As it come to this humbling feeling that Imperfection is not a personal problem Which is the natural part of existing And so may take this sense of acceptance and being in relationship with the wholeness of who you are Out into the world And maybe inspire and light that little spark in others To also help them Feel that sense of acceptance And enoughness So slowly bringing life back to the body whether it's through movement or breath And then when you're ready to re-enter the world out there just gently blinking open your eyes And then when you're ready to re-enter the world out there just gently blinking open your eyes
