So just starting by settling into your meditation posture.
Sitting up tall and dignified but not stiff.
Feeling the weight of your body going down to the ground.
Scunning through your body,
Loosening your shoulders,
Untightening your hands,
Loosening your belly,
Your legs,
Your calf muscles,
Your feet.
Settling into an upright but relaxed posture.
And as you do this,
Making the clear intention to be here and now,
From moment to moment.
When you do notice that your mind goes off into the past or the future,
Being kind to yourself and accepting that that's what our minds sometimes do and that's okay.
How are your emotions right now?
How are you feeling?
Are you feeling it in the moment?
Or is there something in your body that wants to move and be somewhere else and abandon this meditation?
Maybe there's something in its pressing that you have to do.
Just noticing that.
Just sitting with it as best you can.
So just accepting how you are right now and offering yourself some kindness.
Maybe just spend a moment now wishing yourself well and knowing that you deserve this time with yourself to give yourself some positive energy,
Some new resources.
And now just inviting you to scan through your body with a gentle curiosity.
Noticing maybe any areas of tension,
Pain,
Discomfort or maybe just an unknown sensation in the body.
And now noticing where it is.
Really trying to pinpoint exactly where it appears in your body.
Does it change or move around?
If you want to you could give it a colour and a shape.
And just continuing this curious attention.
Noticing if it's physical pain or maybe an emotion that's showing up in your body.
A tightness,
Anxiety,
Some tension.
And letting go of those expectations that by maybe focusing on it,
It might disappear.
So just noticing maybe if that sensation or pain or anxiety seems to increase in intensity.
If it does that's okay.
Just knowing that you can always move back from it if you want to.
If it becomes too much.
And you can just return to your breathing for a moment.
Just ground yourself.
Offer yourself some kindness.
And then when and if you're ready.
Just returning back to the place of discomfort.
Once again just gently noticing it.
And as you notice this sensation become aware of your attitude towards it.
Is there acceptance?
You able to let go of it?
And also are there any thoughts relating to this pain?
Is there a story?
Is there a history to it?
Again just watching those thoughts.
Knowing that you don't really need to get tangled up in the story.
But rather just experiencing whatever sensation is here now.
Just being aware of your feelings and emotions and your thoughts.
Being aware that these feelings them meet.
You So now just expanding your awareness out to get a sense of your whole body sitting here Holding the whole of your body in a wide spacious awareness So with this awareness of your body as a whole sitting here Also become aware of your thoughts your emotions and body sensations And if you want to you can imagine gathering your arms in Bringing your thoughts emotions and body sensations in towards you very gently of kindness and firmness And as you breathe out just releasing your thoughts emotions and body sensations So breathing in gathering in your thoughts emotions and body sensations Bringing them towards you and cradling them for a moment With kindness affection with kindness affection And firmness And then breathing out just releasing them And that's not pushing them away Just allowing them to go where they want to go You might notice that some of them are sticky want to hang around maybe your thoughts Maybe a particular sensation or just a general tone of your emotions And if they want to hang around for a bit longer,
That's okay,
Just allow them to be there You're simply making space for your thoughts emotions and body sensations opening up a door Giving them another place to be So once again just breathing in again Gathering in your thoughts emotions and body sensations Cradling them for a moment or two And breathing out and just releasing them Allowing them to go where they want to go Just releasing them allowing them to go where they want to go Now just gently returning to the physical aspects of your body Just noticing how you are right now How's the pain or the anxiety or tightness or tingling or unknown sensation that you noticed at the beginning of the meditation How are your emotions at the moment Have any thoughts crept in again Are they the same thoughts Are they the same thoughts just being curious about how they are from moment to moment And knowing that maybe they're not as solid as they seem at first As stuck as unmovable And actually maybe there's a dance going on in every moment For us just to notice So just taking a deep breath in right now breathing out And you can congratulate yourself for spending this time to give yourself positive energy And also to sit with sensations and emotions and thoughts that aren't always pleasant and can be difficult to work with But also knowing that in doing this practice we gain a little more understanding and insight And maybe also realizing that maybe these things aren't as solid as they seem And with some patience and kindness and curiosity We can sit down next to the things in our lives that seem unpleasant And now inviting you to expand your awareness out further to get a sense of the space around you Noticing the contact with your skin on your clothing the light through your eyelids And then taking another deep breath in Breathing in And then taking another deep breath in Breathing out watching that urge to jump up get on with your day Just trying to hold that awareness that stillness for a few more moments And when you're ready just gently opening your eyes And being mindful as you transition into the next part of your day
