Hello,
Dear one.
Thank you for joining me in this practice.
It is an honor to share with you the courage and holiness to meet ourselves as we are in this moment.
As we meditate together today,
I invite you to bring a non-judgmental presence and compassion to the practice,
Allowing our experience just as it is.
Take a moment to find a comfortable position of your choice.
You might choose to be on the floor,
Cross-legged,
On a chair,
Or lying down.
Notice if there is any way that you can make yourself more comfortable.
It might be something like putting on a layer that is warm and soft.
You might add some pillows or blankets,
Perhaps lighting a candle.
Be really kind to yourself here and do something to make you feel nourished.
Settle into the position that you've chosen.
If there is any area of your body that might be gripping or holding,
Perhaps in the shoulders,
The lower back,
The hips,
The knees,
Maybe the jaw or the forehead,
See if there is any way that you can soften that place in the body.
And if it feels right,
Soften the gaze past your nose or gently close the eyes.
Now feel the contact points where your body is connected to the surface that's supporting you,
Letting your attention wander through the body.
Rest more deeply,
Noticing all the support around you.
How does it feel to be supported?
What does it feel like to be held?
Begin to notice your breath,
Noticing the natural ebb and flow without any need to force or to make any changes,
Just simply drawing awareness to the in breath,
Seeing every natural inhale as an opportunity to melt the weight of the body into the support that's underneath you and seeing each natural exhale as an opportunity to cultivate a sense of comfort,
Of ease.
Inhaling and exhaling,
Feeling the caress of the breath that moves through the body.
With every breath,
Just accept yourself as you are today.
Welcome a sense of peace and calm.
Welcome a sense of warmth,
Of okayness and a softness to your being.
Breathing,
Staying present with the breath,
Noticing what it feels like to be resting here.
Nothing else to do,
Having given yourself permission to be held and supported.
Welcome the wave of each breath,
Moment relaxing your entire body.
Consciously take a few deep breaths in and out.
Breathe in and on the way out,
Sigh.
Breathing in and breathing out.
We'll take a few more deep breaths,
Bringing our practice to a close,
But know that you can stay here for as long as it feels nourishing for you.
When you're ready,
Big breath in,
Filling the lungs and the belly and exhale,
Sigh it out.
Deep breath in and long,
Slow breath out.
Noticing the simple ease of being,
Gently begin to bring movement back into the body.
Softly,
You might bring your palms together,
Hands to heart.
Notice what it feels like to have your hands there.
Slowly allowing the eyes to open if they were closed,
Orienting yourself back into the place and space that you're in.
Perhaps turning the corners of the mouth up,
Offering yourself a smile.
Namaste.
