Hi,
This is Amy and this is a mindful self kindness meditation.
Settling into a comfortable sitting position.
Letting your weight drop down.
And sensing where you make contact with the chair or floor.
Fully held and supported.
Allowing your back to lengthen and widen.
Spacious and at ease.
And closing your eyes or keeping them downcast if you prefer.
Now bringing attention to your breathing.
Without trying to change it,
Just notice the effortless natural flow.
Allowing your breath to guide you home to the body and to the present moment.
Starting to notice what you're experiencing.
What sensations are present in the body.
Areas of tightness,
Tension or discomfort.
Simply noticing your experience without judging.
There's no right or wrong way to feel.
We simply start where we are right now.
Maybe the tension naturally begins to soften.
But if not,
Just let it be.
No need to resist.
It will pass in its own time.
If you do find yourself judging or resisting,
Simply notice this with kind awareness.
Things are as they are in this moment and they will pass.
Now noticing any thoughts that are present.
Without getting hooked into any stories,
Just acknowledging thoughts and allowing them to pass through.
Maybe you have something on your mind.
Maybe you're worried about something and it's difficult to stay present.
That's okay.
Just notice that the mind is busy and keep anchoring yourself in the sensations of body or breath.
Now noticing any feelings that are present.
No need to label them.
Just take a little time to bring your awareness to where they're arising in your body.
Maybe at your chest.
Maybe your lower belly.
Maybe somewhere else entirely.
These are only pointers and there's no right or wrong.
Maybe there's something in the body that needs your kind and gentle attention.
Can you sit with your experience for a short while and allow it to be there as it is?
You don't need to go too close.
Just taking a little time to sit with what's arising,
Giving yourself permission to feel as you do,
And bringing tenderness and kindness to your experience.
Simply sitting with your experience,
Keeping your feelings and sensations company.
You might only let them in a little bit and that's okay.
Just take your time.
No need to get tangled in the story or give power to your thoughts.
They're just transient sensations that will pass in time.
You may like to see yourself as the vast,
Unchanging sky of awareness,
Observing the weather of your thoughts and feelings as they pass through.
Sometimes they may feel stormy and overwhelming,
But they always pass.
This is not easy work and if at any time it feels too overwhelming,
Return your attention to the sense of your weight dropping down,
Noticing where your body makes contact with the floor.
You may even want to open your eyes and orientate yourself in the room for a few breaths before you return to exploring your inner experience.
See if you can be here with kindness and acceptance.
You might want to place a hand somewhere on the body to reassure yourself,
Maybe a hand on the heart or wrapping your arms around yourself in a hug,
Soothing yourself and your nervous system as you would a child or loved one.
Our thoughts and feelings need to be heard and felt rather than resisted or pushed away.
Keep them company with gentleness and patience.
Maybe it feels awkward to offer yourself kindness.
That's fine too.
For many of us it doesn't come naturally and it can take a bit of time to get used to practising in this way.
Maybe your experience changes.
Maybe an insight emerges.
Maybe you move back and forth between experiencing thoughts and sensations and then choosing to focus on body and breath.
Simply allowing what needs to be felt to arise within your awareness.
No right or wrong way to feel and you are safe and cared for.
Now returning to the experience of your body,
Fully supported by the ground,
Belly moving freely with the breath,
Expanding to sounds around you.
Resting here in the alive spaciousness of the present moment,
Whole body alive and awake.
So taking a few moments to sit here quietly before moving on with your day.
Thank yourself for taking the time to be here today.
