So just gently dropping back into the body.
Becoming aware of your posture,
First of all.
And really take your time to find the most comfortable possible position for your body.
Even if there's a little bit of pinching or tension.
See if you can adjust it now before you begin.
Perhaps the belt might be too tight.
Or the heels could be trapped.
Pressing too hard into the thigh.
See if you can give your body lots of space and time to find the maximum possible comfort.
And just mentally welcoming yourself back into this space.
Just notice how you're feeling now.
And see if you can contact your deepest intention in the practice.
What you really wish this practice to yield,
Whether more self-compassion,
Kindness,
Gentleness,
Maybe freedom from suffering.
Just put that wish into a few words,
Into a simple phrase,
Such as,
May I be free from suffering.
Just take some time to formulate those words.
So we're going to put those aside for now,
But if you wish during any time in the meditation,
You may just drop in that phrase as a way to evoke feelings of compassion,
Of care,
Kindness and warmth.
And thanks for letting me control that thought.
So to begin the meditation I'd like to invite you to imagine feeling of benevolence.
Perhaps visualising a person who represents loving-kindness and compassion.
Imagining yourself in their presence.
Maybe even remembering a time that you felt fully accepted,
Safe and at ease in another being's presence.
Or perhaps you prefer to picture a scene.
Maybe sitting under the shade of a tree.
Or bathing in golden sunshine.
In a place that evokes warmth,
Ease,
Safety.
And bring out as many details as you can.
What time of year is it?
What kind of sounds are around you?
What does it feel to be regarded with kindly eyes?
What kind of personalities?
Or watching?
Expecting you to be anything other than you are.
Understood and cared for.
With nothing to do and all the time in the world.
All the time in the world.
Fully accepted whether your mind is calm or restless,
Tired or alert,
Fully accepted just as you are.
Allow yourself to stay in that place,
In the loving presence of someone who you feel is compassionate or in a beautiful place in nature.
Allow yourself to stay there as long as you want to and gently bring that loving awareness inside your body,
Spreading through every part of the body and the mind.
As though saturating your whole body-mind with the golden glow of the sun,
The light which is mindfulness and the warmth which is kindness.
And the longer the sun shines on your body,
On your emotional world,
The more it opens up,
Revealing its secrets,
Relaxing in the presence of loving awareness.
Not trying to get any particular experience or push anything away but allowing the sun to shine impartially,
Equally on every phenomena,
Every experience and every emotion.
Ah,
Now you're relief.
And if you come in contact with any painful emotion or maybe you find that you're getting lost in thinking see if you can contact the feeling of that and offer yourself wishes of compassion and care maybe dropping in that phrase which captures your intention,
Beautiful intention for your own wellbeing gently,
Clearly,
Calmly repeating that to yourself and listening in to where it points repeating it as much as you wish and then listening to the silence between the phrases allowing that to take you more and more fully and listening to the beauty of the present moment Again.
And as you learn to meet your experience with compassion,
Make sure you are in the present.
You include not only the difficult or the painful emotions,
But also notice and value even a little bit of peace,
The subtlest of happiness,
The quietest joy that may also be present in your inner world.
Give that value and kindness as well.
ATap Apps So we're coming close to the end of the meditation.
Just check in with your body and mind.
How do you feel now?
How do you feel now?
And just spend a couple of minutes sending yourself wishes of compassion,
Kindness.
Okay.
Okay.
Okay.
