Welcome to this practice.
I'm Amanda and during this practice we will be exploring a humanness,
Allowing space for the vulnerable aspects of ourselves to be seen and healed.
Begin by finding a comfortable position in which to receive this practice.
You can choose to close your eyes,
Gently lower your gaze or allow your eyes to remain open.
Take a deep breath in,
Feeling your belly expand,
Hold for a moment and then exhale slowly,
Allowing tension to release.
Let's do that again,
Take a deep breath in,
Pause and exhale slow and long.
One more time,
Deep breath in,
Hold the breath at the top and exhale slowly.
Sense a lengthening along your spine,
The crown drawing away to create space along the vertebra,
Between your root and your crown.
Allow yourself to be fully supported in this moment,
In this time and space.
Giving yourself the gift of being able to allow yourself to be fully supported in this moment,
In this time and space.
Spaciousness to feel and to heal.
Let's begin to scan gently through our physical body,
Starting at the top of our head and gradually moving down to our toes.
Bring your awareness to your head and face.
Notice and observe feelings of tightness,
Feelings of relaxation.
Rest your awareness on your head and your face,
Observing and feeling what is here.
Gently slide your head to your toes,
Slide your awareness down to your neck and your shoulders.
Feeling the rise and the expansion of your throat,
Your neck and your shoulders as you breathe.
And the gentle cascading as you exhale.
Let yourself feel what is here,
That is all.
Awareness moving into your chest and your abdomen.
Sensing the press of your skin against clothing.
Sensing the back body and the front body.
Let your awareness fill your entire torso,
Front and back,
Side waists,
Armpits.
Feeling what is here.
Awareness moving now.
To your arms and your hands,
Letting them rest,
Feeling their weight.
Arms and hands,
Fingers naturally curled.
Feeling all the little pulsations.
Awareness moving down to your legs and your feet,
Include your pelvis here,
Sensing your connection to ground,
To earth,
To stability and sturdiness.
Feel your legs and your feet,
Your pelvis and your buttocks.
Sensing your whole entire body now,
Your physical sheath,
Your Anamaya Kosha.
And now begin to sense your sense of sight.
Even if your eyes are closed,
Notice colour and light behind you.
Lids.
Sense sound all around you and let light and sound wash around and through your body.
Touch,
Feeling the air on your skin,
The texture of your clothing,
The earth below and the sky all around you.
Taste the lingering inside your mouth and the scent in the air.
Become fully aware of your current physical experience.
Know that you are resting here in this time and space,
Experiencing your physicality.
Allow yourself a moment of fully resting here,
Nothing to do,
Nowhere to go.
Presence in this time and in this space.
Become aware of your mind.
Let your emotions.
Notice thoughts arising.
Can they arise without judgment?
And just as we did with light and sound,
Can we allow thought and emotion to flow through?
Welcome this entire moment as it is,
As you are.
Letting everything fully express itself.
Flowing through your body and your mind as experience.
And now become aware of your energy field.
Attune yourself to your current energy field.
Where do you feel most vibrant and alive?
Where do you feel heavy or blocked?
Welcome and recognise it all.
As you settle into this wide open awareness.
Very gently ask yourself,
How can I sit with my humanness fully?
How can I open truly to the most vulnerable places inside me that seek to be seen and healed?
How can I see these places with compassion,
Kindness and love?
And are there parts of me that I could love and nurture and tend to wholeheartedly?
Breathe here dear one.
Breathe into your humanness.
Embracing your humanness.
I embrace my humanness.
I honour my vulnerabilities.
I am worthy of love and of healing.
Stay for as long as you feel to.
For those of you who wish to prepare to end the meditation,
Bring your awareness back to your breath.
Feel the rise and fall of your chest.
Sense the rhythm of your body.
Your body breathing and pulsing with life and with possibility.
Gently wriggle your fingertips,
Your toes.
And if your eyes are closed,
Allow them to open and remain very still.
Take a moment to reorient yourself in this time and space.
Turn your attention to your own tender heart.
Sense it carrying the warmth of self-compassion and self-awareness.
Thank you for taking this time to be with yourself.
You are a beautiful expression of humanness and humanity.
Namaste.
