Hello,
Dear ones.
This is a special meditation.
Designed to Help navigate through times of pain.
Whether it's physical.
Or emotional or spiritual.
It's a natural part of life.
And seeking support.
And helping ourselves through it is also natural.
It's needed.
So welcome to today's meditation in all of who you are and what you're experiencing right now.
Know that you are held and seen.
And cared for in this moment.
And all other moments.
We're going to do a special breathing technique.
Where the exhalation is just a little bit longer than the inhalation.
But we're going to breathe in for about four to six seconds,
Whatever's comfortable for you.
And then breathe out.
With just a little bit of constriction in the back of the throat as if you are fogging up a mirror or a pair of glasses.
So exhale through your mouth.
Inhale through your nose.
And exhale.
Through your mouth.
As if you're fogging up that pair of glasses.
And for just a wee bit longer than your inhale.
The counts themselves are up to you,
Whatever feels good.
Best and most comfortable.
But that's the technique.
And the inhalation.
And then an exhalation with a little sound.
And a little extra length.
So as you come into this moment,
Make sure that You feel as comfortable as you can.
Make sure you're supported,
That you have everything you need to relax as deeply as possible in this moment.
We're going to set an intention.
At our bodies.
Or the body of our experience.
Gets to be exactly that.
What it is right now.
No judgment.
No resistance.
No fighting.
We don't even have to accept it.
Or forgive it.
Or be friends with it.
We're just going to let it be.
Exactly as it is.
Without trying to change it.
So as you come into this moment,
And relax as much as you can.
Feel the presence of the pain.
In your body or your experience.
Feel the presence of whatever else is going on.
Just as it is.
But notice that pain.
Let it be there.
Notice if it has a shape or color.
Or a texture.
Just notice,
Just touch it gently with your awareness.
And acknowledge it.
Acknowledge its presence.
And now sliding your attention away from it.
Move to the breath.
Bringing all of your awareness into your breath.
Gentle inhales.
And that Beautiful,
Slightly extended,
Exhale through the mouth.
Allow all of your awareness to be with the breath.
Say to yourself,
I am aware that I am breathing in.
And I am aware that I am breathing out.
Follow the movement.
The sound,
The feeling of the breath.
Now release your attention on the breath.
Knowing you did so well,
You've done such a beautiful job.
And feel the change.
That there's a little bit of space.
In your awareness.
In your energy.
Just relax into that space.
Feel that it's open.
And calm.
And steady.
And fill it with your appreciation.
Knowing that you helped to nurture it with your breath.
Maybe you created that space or maybe it was always there.
And you just.
.
.
Hadn't been able to notice it before,
But you can feel it now.
Feel it with me.
All the space between every cell in your body,
You can feel it.
And that space.
Is holding the pain.
The pain hasn't changed.
It's still itself.
It's there.
But now it's being held inside this space.
Just let it be there,
No fighting,
No judgment.
Your body or the body of your experience is exactly the same.
As it is.
And you are not worried in this moment about changing it.
But simply holding it.
And you are doing so well Be proud of yourself in this moment.
For the space you have created.
And when you're ready.
We'll begin with another cycle of five to ten breaths.
All the way in.
And out as if you are fogging up that imaginary pair of glasses.
Gliding your attention to your breath.
Allowing all of who you are.
To be moved by this breath.
Filled with it.
Guided by it.
Riding its power and its presence.
Floating with it.
Being filled by it.
And as you release your attention from your breath,
Slide your awareness.
Right back into that space and notice that it's bigger.
And more beautiful.
Relax into it.
Let yourself soften.
And be embraced and held by it.
You may notice too that the pain is being held by it and there is more space,
More capacity.
Oh dear one,
You are doing so well.
In this moment,
There is no need to fight or push or change or transform.
You are doing everything you need to do to live well.
And authentically.
And bringing your full self.
To this experience.
Fill this space with your gratitude.
And as it moves out from you in waves.
Let's enjoy another cycle of breath.
Sliding our attention back into the space of that breath.
Letting it hold us and fill us up and move us.
This time knowing you are not alone in it.
That there are dozens and hundreds and thousands of people.
Breathing with you.
Nurturing.
This awareness and this attention.
Shaping themselves and their lives.
In the image of kindness.
And willingness and authenticity.
And as you release your attention from the breath,
Feel the space you have all created.
Feel it expanding.
And puddling out around you.
Taking up presence and space.
Owning it and holding you and all things including the pain.
Holding it with grace.
And love.
Be in this space for a while,
Dear one.
Allow the pain to float wherever it needs to be.
There's no need to interfere with it.
Where you are the space that holds it.
You.
Are part of a legion beautiful dear ones,
Dreamers and makers and shapers.
Creating healing and wholeness for yourself and others.
And I honor you.
I am grateful for you and all of the work that you do.
Thank you for being who you are.
I'm going to leave you now.
And you can come on back to the waking world,
Bringing this space and this awareness with you.
Play in it for a while.
The music will fade in its own time.
Thank you again,
Dear ones.
It is my honor and my pleasure to be here with you.
