Begin by making yourself comfortable wherever you are.
You might wish to have a journal or a notebook near you where you can record reflections after this meditation.
And start by tuning in to the natural flow of your breath.
All of the places the breath goes as you breathe in,
And all of the places the breath goes as you breathe out.
Tuning in to the breath and allowing attention to wander through your senses.
Noticing any thoughts that are lingering in your mind.
The feeling of your body.
Noticing sounds around you.
Any smells,
Tastes,
Or images passing through your mind.
Noticing all of the places the breath goes as you breathe in,
And all of the places the breath goes as you breathe out.
Remembering the sense of safety and peace and ease that you found in your safe space meditation.
And bringing those feelings forward in your body.
Remembering this inner resource that you can return to at any time.
Stabilizing there for a few moments now.
And continuing to flow with your natural breath.
No need to fix or change anything in your experience at this time.
Just noticing what's here now.
Perhaps starting with your body.
Noticing what sensations are coming to you.
Areas of tension.
Areas that are relaxed.
What sensations want your attention and focus?
Flowing with your natural breath.
Noticing if there's any emotion present.
You might even be receiving this emotion as sensation.
How are you feeling?
If you sense an emotion,
Where do you notice it in your body?
Does it feel okay to welcome it in?
There's no need to go too deep,
Too fast.
Just welcoming our experience here to the extent that feels right.
You might notice if there's an emotion here,
If there's anything it's communicating to you.
This could come in words,
In images,
A sense of inner knowing,
A stillness,
A sensation.
Noticing how you receive any messages like this.
It could be that there's an action that this emotion wants you to take.
Or maybe it just wants to be seen,
Heard,
Connected to,
Understood.
You might notice your breath once more,
It's natural flow.
Breathing in to the emotion.
Noticing,
Are there any thoughts moving through your awareness or any beliefs that have been activated?
Noticing what's present,
What's calling for your attention.
It's possible that there are thoughts or beliefs that are moving through and don't need anything from you.
Or that they're moving through and want your attention,
That they want to be met and received consciously.
Just noticing what's alive for you here.
Perhaps noticing what it's like to meet and receive and welcome these different movements of consciousness within yourself.
Welcoming in that experience.
And noticing if you feel that you are in these movements of consciousness,
These emotions,
Thoughts,
Beliefs,
Sensations.
Or if you feel them arising,
Unfolding and dissolving within you.
What is it like to sense yourself as the awareness in which all of these movements are coming and going?
Perhaps becoming aware to the rhythm and flow of your natural breath once more.
Checking in,
Is there anything else here that's wanting to be met,
That's making itself known to you?
Welcoming it in.
And if it feels right,
Taking a moment to reflect on all of these movements of consciousness that you've been with in this meditation.
Noticing if there's any way you want to integrate this experience in your day-to-day life.
Or if these movements would like you to come back to them,
To spend more time with them in the future.
And if that's something that feels right to you,
Perhaps affirming that to them,
That you're available.
Staying with your natural breath and starting to bring micro-movements to your body in any way that feels right.
Perhaps wiggling your fingers and toes.
Letting the flow of your breath start to transition you back to waking consciousness.
Taking all the time you need.
You might like to write down your reflections in a journal.
Thank you.
