So finding your comfortable meditation posture,
Making sure that you're really comfortable.
Taking a nice deep breath in,
All the way down into your belly.
Breathing out and gently closing your eyes.
And breathe.
Knowing that meditation isn't an endurance test.
It doesn't need to be sombre.
It doesn't need to be serious or holier than thou.
It's about meeting ourselves,
Saying hello and discovering a different way to be in the world.
One that's kinder to ourselves and others.
And one that's kinder to this earth.
Beginning by allowing yourself to arrive.
Giving yourself some space to settle.
For this time,
Be kind and gentle with yourself.
Sometimes it's not pretty in there.
And this is what we're working with.
We're not turning our back on any part of ourselves.
And with whatever we find,
We can take gentle steps and notice where each step takes us.
And if we discover fear,
Unease,
Tension,
A sense that the world is against us,
This is always an invitation to come back to kindness.
To move into our heart.
So with what you notice right now,
Offering it a gentle smile from your heart.
And maybe that can be enough.
And then bring these words to mind,
Saying in your head,
I am here.
And noticing that sense of being here.
Being here for the unknown.
Being here for yourself.
And if there is restlessness right now,
Becoming physically still and listening.
Now feeling the words,
I am.
I am.
And as you do this,
If you want to,
You can let go of your name,
Your life situation,
Your role in a family or at work.
Noticing what arises from your heart when you say to yourself,
I am.
I am.
And continuing to feel this,
Knowing that there's no right or wrong in how you should feel.
I am.
Now letting go of I am and feeling the word I.
Resting in your heart space with a sense of I.
Feeling the awareness behind that I.
Feeling around it.
Behind it,
In front of it.
Above it and below it.
Going a little deeper,
Can this sense of I be thoughts?
And when this I is aware of thoughts,
Where do they go?
Noticing what happens when the light of the I shines on a thought.
And can this I be emotions?
From its own side,
Where can the emotions be found?
And can you sense anything behind that I?
Very gently,
What's underneath that I?
And when is this I?
And if you want to,
You can put your hand on your heart and just feeling I.
I.
And as you rest as I,
What's lacking in this moment?
I'm putting everything down now.
Resting as space.
As colour.
As light.
Resting as an inner glow.
No words needed.
No voice.
Being with a sense of is-ness.
Feeling alive and awake.
Now gently bringing your awareness more to the outside world.
Allowing your consciousness to move outwards.
Becoming aware of the light through your eyelids.
The space around your body.
Noticing the sounds around you.
And when you're ready,
Gently opening your eyes as we end this meditation.
