Welcome to this creating space within meditation.
Begin by taking a deep breath in and exhale slowly through slightly pursed lips as if you're gently blowing out a candle.
Once more,
Take a deep breath in.
And slowly release it.
Become aware of the surface you're sitting on.
Maybe a chair or a pillow.
Or maybe you're laying on the floor or a bed.
Notice how fully the surface you're on supports you.
See if you can settle in just a little more to that support.
Now imagine a place where you feel peaceful,
Comfortable,
Or at ease.
It might be somewhere in nature,
Like at the ocean.
Or in a forest.
Or maybe beside a mountain river.
Perhaps it's being with a pet or someone you trust.
Or maybe it's a quiet corner of your house where you can relax.
Wherever it is,
Allow yourself to settle into this place of peace.
As you do,
What do you notice?
What can you hear?
Smell.
What do you feel?
Notice the sensations in your body that come with this feeling of being calm and supported.
Breathe into those sensations and see if you can let them expand just a bit.
Notice as you breathe into the feelings,
You make room for them.
Now gently bring to mind one way you may have learned to make yourself small.
Perhaps you go along with what others want so you don't upset anyone.
Maybe you say you're fine when you're not.
Or perhaps when you notice a feeling you don't like,
You shove it down.
And give it no room.
Just notice what comes to mind.
As you do,
Pay attention to whatever feelings or physical sensations arise.
You may notice discomfort.
Or encounter a feeling that's hard to sit with.
See if you can breathe into whatever you notice,
Giving it just a little more space.
You don't need to change it.
Or do anything about it.
Simply let it be.
Now without pushing any feelings away.
Return in your mind to the peaceful place you imagined earlier.
Let yourself feel the support and ease of being there.
Take several easy breaths here.
Allowing yourself to become a little more settled.
When you're ready,
Gently return to the feeling or sensation that arose when you thought about making yourself small.
This time,
Allow it to join you here.
In this place where you feel peaceful and at ease.
Simply make a little room for it and notice what happens.
Does the uncomfortable feeling change?
Does your sense of ease shift?
Is there room inside of you for both?
There's no right way to feel.
Simply notice your experience without judging it.
Your feelings don't have to change,
And neither do you.
Now take a slow,
Deep breath in and fully release it.
When you're ready,
Gradually open your eyes and bring your awareness back into the room.
Acknowledge yourself for making time to notice your experience.
And as you move into the rest of your day,
See if you can carry with you just a little more room for whatever you feel.
And remember to treat yourself with care and compassion.
Thank you for being here with me today.
