Finding a comfortable meditation posture,
Sitting or lying down,
Whatever feels right for you and then gently closing your eyes,
Allowing yourself to settle,
Allowing the heaviness from the day to fall away and simply returning to a sense of your whole body,
Becoming aware of the aliveness in your whole body and you can release any areas of tension,
Maybe allowing your shoulders to drop,
Your face to loosen,
You can relax your hands,
Your arms,
Your torso and your legs and feet,
Letting everything fall into its place,
Letting go of effort and noticing how you feel right now,
What's your emotional tone,
Is there a feeling of contentment,
Longing,
Any sadness,
Maybe an undercurrent of busyness or possibly an anxious feeling,
It could be very subtle or it could be very intense,
Being with both in the same way,
Breathing with that sensation,
That emotion,
However it arises for you and if it creates any tightness in your body,
You can gently breathe into it and breathe out from it as an act of kindness towards yourself and acknowledging the journey you've come on,
On this course,
From learning the basics of meditation to arriving here and throughout this course,
You've always been you,
You've always been a present awareness and different things may have arisen at different times,
But you've been the witness of all of them,
So really just acknowledging that you've shown up here,
Even through the times of challenge,
Maybe intense emotions,
Maybe you've sat through boredom,
Wanting to get on with your day and maybe you've skipped a few days and that's okay too,
Letting go of any self judgement and you can place your hand in the centre of your chest if you want to or leave it where it is and now wishing yourself well,
Saying these words gently in your head,
May I be well,
May I be happy,
May I accept myself just as I am,
May I be well,
May I be happy,
May I accept myself just as I am,
Letting those words go where they need to,
All the while accepting any feelings or thoughts you may have about them,
Especially any aversion,
Any feelings that you're undeserving and continuing to say to yourself,
May I be well,
May I be happy,
May I accept myself just as I am and so accepting how you are in this moment,
The state of your body,
The state of your mind and your emotions,
Accepting where you may be in your life,
Knowing that all that really exists is this moment and when you realise that nothing is lacking,
The whole world belongs to you,
When you realise that nothing is lacking,
The whole world belongs to you,
Now gently shifting your senses outwards to the room you're in,
Taking a deep breath in,
Breathing out and gently opening your eyes.
