Hello,
Welcome.
We'll be noticing what you're feeling and just allowing it to be.
So start by settling into your seat,
Sitting in a way that feels comfortable and alert.
Allowing your body to be supported by the ground beneath you.
Just taking a few moments to feel out your posture.
And with your eyes,
You can leave them open with a soft gaze downward.
Or you can close them if that's what you need today.
And if you can,
Just taking a slow,
Deep breath.
And then exhale slowly.
And again,
A slow,
Deep breath in.
And then exhale slowly.
And again,
Just one more slow,
Deep breath in.
And then exhale,
Let it go.
Arriving gently in this moment.
And now gently bringing your attention into your body.
So you're not thinking about your body,
But feeling it from the inside.
Maybe noticing the weight of your body.
Maybe noticing the areas of contact with the chair or the floor.
Noticing sensations.
And just seeing where your attention is naturally drawn.
You might notice an area of tension.
Or discomfort.
Maybe something more neutral.
Or even pleasant.
Whatever it is,
Just letting it be here.
Being with it in a friendly,
Open way.
And as you notice these sensations,
If you also notice a reaction,
Maybe a subtle desire for something to be different.
Wanting discomfort to go away.
Or tension to soften.
See if you can include that too.
Letting that reaction be here.
So you're just gently noticing what's here.
With a kind,
Quiet presence.
As if you're sitting with your body,
Like a friend.
Rather than trying to manage it.
And now,
If it feels okay,
You can bring to mind something from your life recently.
Something that's been sitting with you.
And just tuning into the emotional tone of it.
Perhaps a sense of pressure,
Or worry,
Irritation,
Or sadness.
And instead of thinking about it,
Notice how it feels in your body.
Notice where you feel it,
And how it's showing up.
Maybe as tightness,
Or heaviness.
See if you can let yourself gently stay with the felt sense of it.
Knowing that it's okay to feel this.
See if you can be with this feeling,
In the same way you might be with a friend who's having a hard time.
Not trying to fix them.
Not trying to change anything.
Just quietly here.
Present.
And if there's any part of you that doesn't want to feel this.
That wants this feeling,
Or the story behind it,
To go away.
That's completely okay.
You can include that resistance in the same gentle awareness.
Nothing is excluded.
And as you stay here,
You might notice the feeling shifting.
Or softening.
Opening into something else.
Or you might not.
Either one is completely okay.
So just allowing whatever is here,
To be here.
And perhaps as you continue to sit with this,
In this loving way.
You might notice a sense of more space opening up around the feeling.
Not because you pushed it away.
But because of the way you're relating to it.
So just sitting with that spaciousness.
If that is your experience.
And now you can release any particular focus.
Letting your awareness expand and open.
Nothing to grasp,
Nothing to work with.
Just resting in and as awareness itself.
Thoughts may come and go.
Feelings may come and go.
Like clouds moving across the sky.
So just letting everything rise and pass in its own way,
In its own time.
And now gently beginning to come back.
Feeling your body again.
Connecting with your breath again.
And again.
Sensing the space around you.
And when you're ready,
Slowly opening your eyes or lifting your gaze.
Not leaving this awareness behind.
But bringing it,
Bringing this quality of presence,
Of openness,
Of steadiness with you.
Thank you.
