So,
I'm inviting you to sit or lay down,
Finding your comfortable meditation posture,
Taking a deep breath in,
Breathing out,
Gently closing your eyes and allowing the weight of your body to be held by the surface that you're resting on.
And taking a moment to take a few deeper breaths,
This sends a message to our body that everything is essentially okay,
Even if our minds are racing at 100 miles an hour.
And noticing how you are right now,
What's the lay of the land,
Meeting yourself as you are right now,
With kindness,
With some acceptance.
Noticing every and any emotion that arises,
Giving them a knowing nod,
They might be familiar old friends.
The same goes for any thoughts,
Noticing what that mind of yours is doing today,
Is it on your side,
Is it telling you that life is okay,
Or is there a different story,
That life is pretty mean,
You wish you could feel better right now.
And you might also be experiencing physical discomfort as well,
Or pain,
Meeting that physical discomfort or pain in the same way.
Gently acknowledging the courage that it takes to show up for yourself like this.
And if there is anything blocking you from being here,
Feeling like you need to be in some other place at some other time,
Seeing to what extent you can surrender to this.
Taking a kindly deep breath,
Breathing in,
Breathing out,
Letting your body drop into the ground,
Releasing your shoulders,
Then releasing your whole body all at the same time.
And as another invitation to be here and now and settle a little bit more,
Wishing yourself well and saying to yourself,
Whatever is here,
May I feel what I feel,
May I find my edges and know them,
May I be well,
Happy and safe.
Whatever is here,
May I feel what I feel,
May I find my edges and know them,
And may I be happy,
Well and safe.
Then placing your hand on your heart,
Or both hands,
Bringing them together in the centre of your chest or anywhere that feels right.
And don't worry if you don't feel anything right now,
Just this intention to connect with your heart is enough.
Feeling the warmth of your hands on your chest and saying to yourself,
It's ok,
I am here,
I am listening,
It's ok,
I am here,
I am listening,
Allowing your mind to be in that heart space,
Mind and heart together as one.
And breathing into your heart space if you want to,
Allowing it to open,
Feeling that space expand,
Allowing that sense of being and spaciousness to be stronger than anything else.
Now you can sit and breathe with your heart space,
Knowing that your heart can hold it all,
Awareness and heart as one.
And listen to what your heart needs right now,
Perhaps trust,
Perhaps love,
Heart speaking to heart,
Inviting your heart to open just a little bit more,
Knowing that it can hold anything and everything,
Our deepest fears,
Those big worries,
The feeling of not being enough,
Your heart has just been waiting for you to show up and here you are now,
Awareness and heart as one,
An infinite space that can know and see it all,
That can heal us from our centre.
And now if you want to,
Imagine a bright white light emanating from your heart,
And this light fills your whole body and shines out beyond the form of your body,
Out into the room that you're in and beyond,
All the way up to the stars,
And your body and the outside world become one,
You as light emanating from your heart and communicating with the universe,
Life meeting life,
And everything that you experience right now is now held by the space in the universe,
It's not personal,
But part of a bigger whole,
And now continuing to sit as light,
Sitting and breathing with the universe,
And now this bright light gradually moves back into your body,
Leaving your whole body glowing,
Then gradually it shifts into your heart,
And all that exists is your glowing heart,
And know that your heart is always calling you back,
And taking a deep breath in,
Breathing out,
And gently opening your eyes as we end this meditation.
