Welcome to this meditation.
Gently showing up for this moment.
I would just invite you to go ahead and find a comfortable position for you to be for the next 10 minutes or so.
Really prioritizing comfort above all else.
And as you find yourself in that position,
In that space,
If it feels comfortable and safe for you,
You can go ahead and just gently close your eyes.
As we settle into some stillness,
Just invite you to go ahead and take a nice deep breath in through your nose filling up into your belly,
Into your chest,
And then a nice open mouth exhale.
Nice one more just like that.
Take a nice deep breath in and a nice deep breath out.
Now allowing your breath to return to its natural pace and its natural rhythm.
Begin to just bring some awareness to what's present for you right now.
Some sense or maybe calling for your attention.
Any sensations in your body that are particularly intense.
Maybe some emotions that are right there at the surface for you.
Whatever it is,
My friends,
Just knowing that right here,
Right now is a safe space for you to be with all of it no matter what it is.
This practice,
We're going to focus less on trying to get those things to go away and lean a little bit more in this direction of just gently,
Compassionately allowing them to be part of your experience.
Often times the more that we try to push those things away,
The more intense they get.
It doesn't mean we have to want those things to be there or that we enjoy them.
We just honor their presence.
Just see if we can create a little bit of space for them.
Just for a moment here,
Focusing on your physical body.
Can you allow your jaw to unclench?
Can your forehead begin to relax?
Can your shoulders just gently fall away from your ears?
And your belly is soft.
Again noticing what's there for you.
Giving your physical body permission to just be,
To surrender into this moment.
Throughout this practice as thoughts arise,
As emotions flow in,
As physical sensations appear,
Seeing if we can gently notice them as they flow in and just kind of allow them to do their thing as they naturally just like a wave wash through us and flow out.
So often throughout the day we are overly engaging with our thoughts,
Overly engaging with our emotions,
Overly trying to kind of dive in and get to the bottom of some of those physical sensations.
And just kind of hang with me here for a moment as we kind of honor and just notice that a lot of times we're playing tug of war with those things.
We're trying to dive in and figure out that thought.
We're trying to overly manage that emotion.
What does that emotion mean?
All of that,
Kind of like this giant game of tug of war with those things.
And see if for a moment you can allow the thought to be there,
Allow the emotion to be present,
Allow the physical sensation to kind of do what it's doing.
And instead of playing tug of war,
Instead of holding onto that rope and pulling back and forth,
Can we just let go of it?
Can we let go of the rope?
The thought is still going to be there,
Maybe making some noise,
The emotion may still be present,
Physical sensation may still be noticeable,
But instead of pulling back and forth with it,
What if we just kind of give it permission to be there?
And we just gently come back to our breath with compassion.
We just allow ourselves to feel what this moment feels like with all of that stuff along for the ride without the added pressure of trying to get it to all go away.
Noticing your breath in,
Noticing your breath flow out.
Just over and over again we drop the rope.
Kind of just let ourselves off the hook that we don't need to overly engage with what we're experiencing.
Go ahead and put your hands over your heart,
Just feeling your heart beat.
Just honoring that through all the noise that you've been through,
All that you've experienced,
You can always come back to this constant flow of energy that's right here in your chest.
Make sure to go ahead and take a nice deep breath in,
And a nice deep breath out.
May we be gentle with ourselves every step of the way.
Thank you so much for showing up for this practice,
Taking some time for you.
I look forward to meditating with you again sometime soon.
Take care my friends.
