Hello and welcome.
This is a short meditation to support you in coming back home to you and offering love.
So to begin,
Taking a few full deep breaths,
Either in through the nose and out through the mouth,
Or maybe in and out through the mouth.
Just beginning here to fill up.
And on the exhale,
Sigh,
Make sound,
Release and let go.
Taking a few breaths like this,
Filling up on the inhale,
And sighing,
Letting sound out,
Letting the body arrive right here,
Right now.
One last full breath like this,
Filling up,
And letting it all go.
And allow the breath to find a natural rhythm as you soften your face,
Your eyes,
Your jaw,
Your chest,
Your belly.
Inviting the body to melt and soften down into the support underneath you.
Feeling yourself being held and supported by the earth.
Receiving this support,
Letting yourself be held as you soften.
And beginning to notice sensations in the body.
When we contact physical sensations,
We are directly contacting the life that is here.
So noticing what is alive in your body.
You might notice temperature or movement,
Pressure,
Blank space.
Without trying to fix or change or make better,
Just notice.
Meeting yourself right here,
Right now,
Opening to life.
And if it's available,
Bring one hand to your heart and one hand to your belly.
Feeling your touch.
Feeling the breath,
This wave,
How it moves within you.
Breathing into your touch,
To what you're noticing.
And I invite you to say these words aloud.
I am here.
I am right here.
Feeling your body here,
Feeling the breath,
Feeling your touch,
Feeling the earth holding you.
I am here.
Feel how you are here for you.
You are holding yourself.
You are here in your experience.
I am here.
And offering these words,
I love you.
I love you.
I love you.
Breathing into your body,
Breathing into those words.
I am here.
I love you.
I am right here.
And I love you.
Feeling the breath,
Feeling sensations,
Staying with your experience.
Offering any other words or touch as you connect in with yourself,
Coming back home to more of you.
And if there is a tenderness or if love feels too far away,
Be kind and welcome that.
Let yourself long for love.
Allow yourself to open to your longings.
John O'Donohue says that prayer is the bridge between longing and belonging.
So if it feels far away,
Let yourself reach out for love.
Or maybe imagine it coming from some loving being or as a warm light.
Hold yourself here,
Allowing,
Staying,
Breathing,
Being.
And closing out this practice with gratitude for making space for you.
For showing up and connecting and tuning in.
It is powerful and greatly needed in the world.
Namaste.
