So let's go ahead and come into the meditation posture.
Those sitting up straight.
Pushing the crown of the head up towards the ceiling.
And now notice how the body and the mind already know that this is meditation.
And now you can just kind of release and let the process do itself.
Okay good.
So we'll start with three really deep breaths.
So go ahead and inhale super super deep.
Retain the breath below the navel.
And now exhale.
And then inhale once again really really deep.
Retain the breath below the navel.
Exhale.
Extending out the exhale.
And then once again inhale super deep.
Retain the breath.
And exhale.
And now we'll do a body scan.
So feeling the feet,
Legs,
And hips.
And notice how the feet,
Legs,
And hips are just there.
You're not even holding attention.
The process just takes care of itself.
So and now bringing attention.
The abdomen rising and falling.
There's just this very light observation if anything.
No straining,
No effort.
And now feeling the chest expand and contract.
And now the shoulders and upper back.
Now the hands and arms.
And the head,
Neck,
And face.
Okay.
And now take a deep deep breath and feel the whole body all at once.
And now exhale letting the whole body settle.
And now we'll do one minute of vipassana noting but especially around emotions and body tensions.
Things like that.
That helps us have a more emotional experience.
So just simply label any body tensions,
Any sensations in the body,
Any emotions.
Just name them.
Okay good.
Now the last step before we start is let's set the intention.
May this practice work through us in such a way that others benefit as well.
Okay now we'll start with reinforcing the perfect nurturers.
Go ahead and imagine that you're a child.
The age of five or younger.
Just imagine yourself in a safe place in your in your safe place.
I now imagine these perfect nurturers.
That they approach you and that you can tell in the very first moment there is this sweet trustworthy interest that they have in me.
You are their child.
They're so sweetly interested in you.
And the first thing to notice now is how you're safe protected.
We keep safe the things we love.
So go ahead and develop that scene.
See that.
Shape the scene in such a way that it's obvious that you are safe and secure with these perfect nurturers.
See how also they're interested in you.
They're interested in your mental states and your experience.
They might lean in,
Tilt the head,
Say oh looks like you're experiencing such and such.
And you know they get it reasonably right.
Reasonably accurate.
And now notice how that helps you feel seen and known.
And it's also clear that you have an impact on them.
They care what you're going through.
They care about that.
That's right.
And now notice how all of this helps you calm,
Helps you settle.
See how you don't have to worry about their mental states or that you can just be a child.
Really take that in.
See how fully functional and adult they are.
See how you don't need to take care of them at all.
That they're just taking care of you.
They're so happy to do it.
Really see that clearly.
That's right.
And now bring up just a bit of suffering.
Bring up something that's a bit unresolved for you.
And now have them attuned to that.
They see what you're going through.
They might ask,
Oh what's going on and how is it that you feel?
I really get it.
And of course they console you,
Soothe you,
Respond to you in just the right way.
Go ahead and develop that scene now.
And see how this is a joy for them to be with you.
Totally,
Totally happy to support you in this way.
That's right.
And also they know that you're going to move through this beautifully.
Totally confident in you.
But that doesn't deny any of any suffering of yours.
Your suffering is totally real.
But they just know that you're going to move through it.
You're with them now.
All these difficult experiences are over.
There's two things on the perfect nurturer's mind.
You are a joy and how can we help?
Really see that.
And now because of all this care,
You start coming back into emotional regulation.
You start feeling better and they see that and that's a real joy.
They're so happy that you're doing better.
Really take that in.
That's right.
Keep going.
I know.
See how all of this is a shared experience.
Yeah,
There's this kind of entrainment.
You've all gone through something similar.
Your mental states have been tracked and followed.
You've been guided through this.
But there's a sense of belonging.
Really take this in.
Okay,
Good.
So that was just,
We'll bring that meditation to a close.
