I'd like to start this meditation by first inviting you into just a small bit of movement.
You can be standing or sitting,
Whatever is most comfortable for you.
I invite you to just very gently and very slowly start swaying from side to side.
Notice how this gentle sway feels,
And notice if your body wants to slow it down even more,
Or if your body wants to increase the pace just a bit.
Notice if your body wants the movement to be smaller,
Or if your body wants the movement to be bigger.
Allow your body to move in the way that it wants to move,
And if movement seems to be too much,
You are welcome to just imagine a small,
Gentle movement.
Moving now as your body wants to move,
Almost like your body has a mind of its own,
Just flowing in the way that it wants to flow.
You might want to move your arms if that feels right,
Or maybe roll your hips or shoulders,
Or it might feel best to just keep your movement at a small,
Gentle sway.
Just allow your body to be your guide.
As your nervous system starts to settle,
You might notice some deeper breaths here,
Or maybe a sigh.
I invite you now to slowly bring your body back to stillness.
And then come to a seated position.
Make any adjustments needed to become as comfortable as you can be.
And if you haven't already,
Gently close your eyes.
Bringing attention to your breath now,
Notice as the air slowly moves in and slowly moves out.
I invite you now to place a hand on your chest if that's available to you,
And as you breathe in,
Slowly bring your hand to your chest.
If that's available to you,
And ask yourself,
What is here right now?
What wants my attention?
Allow the answer to come without any judgment.
Just allow it to be there.
What is here right now?
What wants my attention?
And notice what emotions are present.
And just allowing yourself to stay with that if that feels okay.
And as you do this,
Notice the support of the seat beneath you as it holds you.
And just allowing whatever is here to be here without judgment.
See if you can notice where in your body you feel this emotion.
You can place a hand on that area for support if that feels right.
Sensing into that area,
See if you can notice the qualities of any sensations here,
Such as a heaviness or constriction,
Emptiness or tension.
Or maybe words or images might come to you.
Or maybe words or images might come to you.
And with a gentle curiosity,
Just take some time to notice what is here,
And to be with what is here.
What does it want to tell you?
Is there anything that it wants you to know?
Or anything that it needs?
Or maybe it just simply wants nothing but your attention and care.
Take your time here.
Noticing now if the body wants to respond in some way.
Maybe with tears,
Maybe with movement,
Or a big sigh,
Or maybe with a sound.
Allow whatever wants to come.
Imagine now a golden sphere of light shining all around you.
Encompassing you in its golden,
Loving energy.
In this golden sphere of light,
You are protected.
In this light,
You are held and supported.
Notice now as this golden light begins to gently shower over your body.
Your body begins to glimmer in this light.
Slowly becoming brighter and brighter now,
As your body becomes infused with a sense of love and strength.
Take just a few more seconds here.
And when you are ready,
Slowly bring yourself back into the room.
Softly opening your eyes.
Sending love and gratitude to your body.
Accepting all that is here with love.
I invite you to hold on to any knowledge that you may have discovered in this practice,
And allow that wisdom to be your guide.
