My name is Carolyn Ann Budgel and welcome to The Daily Insight.
Today's meditation is designed to help you identify what needs attention within right now and how to welcome all thoughts and emotions into the moment.
I will offer space for you to pause and to open to your experiences in each moment.
Welcome yourself into this space now with a full relaxing breath.
Sit comfortably and feel the position your body is in with another relaxing breath.
Now ask yourself,
What patterns have been coming up for me recently and what arises when I sit in meditation?
Without judgment,
Notice what is coming up mentally and emotionally and ask what patterns have been coming up for me recently and what arises when I sit in meditation.
When we don't like what we're feeling,
It's common to resist it or to put the blame or focus onto others.
Protecting ourselves from feeling unsafe is important in certain cases,
But if the mind runs unchecked in the fight-or-flight state,
We eventually find ourselves in perpetual anxiety,
In unproductive feelings,
And far away from the potential of the present.
Things flow with more ease when we recognize that life causes us all to feel highs,
Lows,
Joy,
Sadness,
Love,
And we can handle all of it and welcome it into the moment.
Life and our emotions won't always be perfect,
But we do have the power to undo the ways that we fight against ourselves on a very inner level,
Eventually leading to more clarity and more acceptance of our entire self.
Try to keep the focus on you without extra narratives and ask what patterns have been coming up for me recently and what arises when I sit in meditation.
Breathe into a relaxed low belly.
Relax tension across the body.
Make any little movements to find more physical comfort.
If you catch yourself trying to meditate perfectly or look perfect,
Welcome that in as well and simply relax.
Continue turning towards the feelings and thoughts arising from within and offer all of it the words,
You are welcome here,
You belong,
Or insert another phrase of acknowledgement that works better.
You might be speaking to present moment thoughts coming up during this meditation or to certain feelings that have been spinning within for a while.
You might choose one feeling or one trigger or choose to watch all that comes and goes with the spirit of allowance.
Greet whatever arises with,
You are welcome here.
You you You don't need to be perfect.
You don't need to perfect this practice or affirmation.
This exercise is not about creating the ideal version of ourselves but more so about listening within and coming to a deep understanding of what requires attention and healing.
Our minds need to learn that our light and our dark can flourish and exist within us.
There's space within for all our thoughts and feelings without resisting any of them,
Without the same hardened inner battles ensuing.
These patterns require acknowledgement if we want to shift or release them.
Welcome them in.
You Every piece of ourselves needs attention.
Remaining present means never turning away from ourselves but leaning in,
Breathing deep,
Relaxing and offering gentle words of welcoming.
This very moment will continually show us a plethora of thoughts and emotions to work with rather than against.
Your willingness to try the short practice will take effect and the patterns are already slowly shifting.
Going deep into a mindful technique like this can stir up even more emotion so be patient with yourself and try to take time alone today,
Writing,
Walking or reach out to a trusted friend.
Return to the words of,
You are welcome here.
You belong as much as possible.
Every part of you is worthy and needs attention in order to find wholeness.
Namaste.
