Finding your comfortable posture,
Sitting or lying down,
Taking a deep breath in,
Breathing out,
Gently close your eyes and allow your awareness to move inwards,
Placing down the day you've had,
Your morning so far,
And taking a few deeper breaths for a moment.
And on each in-breath,
Breathing in a sense of lightness and uplift,
And as you breathe out feeling a sense of release,
You can even make a sound if you want to,
And checking in with yourself,
Noticing how your body is today,
Is there a sense of aliveness,
Tiredness,
And tension,
Maybe there's a sense of lightness,
Maybe you're not too sure,
And noticing the tone of your being as you sit here,
Is your sense of self shouting or whispering,
Or perhaps somewhere in between,
Noticing your mind,
The temperature of your mind,
Does it feel hot and busy,
Lots of energy,
Maybe a thought holding fear,
An underlying feeling of anxiety,
That low level static we can all feel sometimes,
Maybe there are no thoughts,
Or the thoughts that there are,
Are quite hazy,
Cooler,
And quiet,
And notice if there's a voice in your head right now,
Commenting on this meditation,
That you should be more focused by now,
That you're getting it wrong today,
You can smile at that little voice,
Whatever it's saying,
What's for breakfast,
What's for dinner,
I need to add that to my shopping list,
It's all ok,
It's all welcome,
And now taking a few moments in silence,
Just to be with however you are,
Listening to that little voice,
Offering it a caring,
Kindly presence,
It wants to be heard,
But there's something deeper and kinder going on here,
And if there's an anxiety or discomfort,
That voice can come in and say,
Why are you feeling anxious,
You know that's not helpful,
You tell that little voice,
I'm listening,
I know,
I'm listening,
And if you get lost,
Which we all do in meditation,
From time to time,
You can come back to your breath,
Or even be with not knowing,
Be with being lost,
Notice what happens,
Notice where your awareness is right now,
Can you sense it in your head,
Or in your body,
Perhaps your awareness is somewhere else,
In front of you,
Or behind you,
Sensing into that awareness,
Noticing if there's anything behind that,
Perhaps there's something deeper,
Almost like an awareness behind our awareness,
So being that awareness,
Underneath everything,
Quietly watching,
And noticing where that voice is now,
And from the kindest place you can find,
Speak with this voice,
You can say thank you for helping me to navigate this life so far,
I know that you love to judge my life,
My health,
My worth,
My decisions,
I know that you love to judge my past and try to predict my future,
I know that you so much want to make the unknown known,
And control the uncontrollable,
But I choose to trust in life now,
I choose peace,
I choose presence,
I choose not knowing,
I choose living lightly,
I choose my heart,
I choose mystery and wonder,
Being in awe of life,
Not to know the sunrise in the morning,
But to feel it,
To not know when the rain will stop,
To not know how each day will pan out,
I choose to be with what is,
I choose allowing a new story to unfold,
The story of this moment,
And this moment,
I choose to be,
Just be,
And life doesn't need a narrator,
A storyteller,
It wishes to be felt,
Seen,
Touched,
Tasted,
It wishes to be listened to,
And responded to,
Through the heart,
Through our intuition,
Our inner guide,
That we can trust will always light the way,
And inviting you to take a deep breath,
Breathing out,
And when you're ready,
Gently opening your eyes as we end our meditation.
