So,
Finding your comfortable posture.
Nice deep breath in.
Breathing out.
Gently close your eyes.
Allow your body to sink down into the surface that you're sitting or lying on.
And sometimes the best way to start a meditation is to give yourself a hug.
So,
Inviting you to bring your right hand on your left shoulder.
And your left hand on your right shoulder.
And just massage your shoulders for a moment.
And then push your shoulders down a bit with both hands.
Pushing your whole body down into the ground.
Sometimes when we're feeling fragmented and a bit all over the place,
We need some physical force.
So,
Push yourself down.
And this is also a nice hug that you can give yourself any time.
And slowly bring your hands back to a comfortable position.
And as you sit here breathing,
Continuing to relax your body.
Relaxing your face.
Unclenching your jaw.
Allowing your neck to relax.
Allowing your shoulders to drop a little bit more.
Relaxing your upper and lower back.
Relaxing your chest and your belly.
Gently acknowledging any tension that might be there and you can breathe into it.
Allowing it to soften and release.
Relaxing your arms and your hands.
Your legs and your feet.
Really feeling your feet on the ground.
Feeling held and steady.
Again feeling that sense of enoughness.
You are enough.
You have arrived.
And noticing who's here now.
Greeting them with a kindly presence.
Whoever's in there.
And now we're going to gently explore what is real in this moment.
What is true.
With a gentle curiosity.
And I'm going to ask a few questions.
There's no need to answer them or think about them.
Just notice where they take you.
On the level of being conscious and awake.
And not using your memory.
What do you look like?
How old are you?
Just based on what's here right now.
How tall are you?
And where were you born?
And how do you know that you were born?
Just based on present evidence and not memory.
What's the job that you do?
What's your name?
And can you find anything that you've achieved in life here,
In this moment?
And based on present evidence,
What gender are you?
Do you feel more masculine or feminine?
Where are your thoughts?
Where do they come from?
And where does that end?
And who is hearing these questions?
Now taking a deep breath in.
Breathing out.
Acknowledging how you're feeling right now.
Where you're at.
No need to analyse,
To judge.
And then gently open your eyes as we end this meditation.
