Hi and welcome to this meditation space.
Before we begin this journey,
I invite you just to spend a few moments coming to find a place of comfort,
A way of being where you can soften into this space,
Taking any last little movements or adjustments,
Before coming to find stillness and closing down the eyes if that feels good for you.
And I invite you to think what is one thing you want to bring into this space,
To give full permission to fully fully be here.
In this practice today,
We are going to be opening up space to sit with discomfort.
And before we begin,
I just want to take a moment to honor you for clicking on this meditation,
Because sitting with discomfort is really not an easy thing to do.
The urge to distract,
Avoid,
Procrastinate,
Whatever it is from this sensation can feel really strong.
So perhaps taking a moment to honor yourself for being in this space.
So often we are told to let it go,
But there's some avoidance in letting it go,
And there's some real strength in letting it in.
And so to begin this practice today,
I invite you to place one hand on your belly and one hand on your heart,
And take a few moments just to feel into the rise and fall of your breath.
I'm not trying to change anything,
Just becoming aware.
And at this point,
If there are many thoughts in the mind,
Or you're feeling discomfort in your body,
Just know that that's okay.
That is so welcome here.
With your next inhale,
Just seeing if you can breathe a little deeper into the hand on the belly,
And feel that breath moving into the chest.
So it's almost like there's a two-part process to this breath.
And then when you exhale,
Feeling the chest fall and the belly fall.
Starting to become aware of the circular motion of the breath,
Seeing if you can send the inhale into the belly a little deeper,
Feel the chest expand.
And this same process on the exhale.
Just taking a couple of rounds like this.
Again,
Allowing any discomfort to arise.
Honoring yourself for sitting in this space,
And really just letting it all in.
Knowing that once we let it in,
It's hold on us loosens.
We're no longer running.
We're sitting and we're facing.
It takes such courage and strength.
And the truth is,
There's so much value in these spaces of discomfort,
Even when it doesn't feel like it.
These emotions,
These sensations,
These thoughts,
That we've been taught to think are negative,
Low vibration,
Whatever that may be,
Can actually be such potent entries into our higher self.
Feeling jealous can really just be showing us what it is we truly want.
Feeling anxious can be a signal that something's a little out of alignment.
Something's a little off.
Feeling frustrated can actually be a portal into a really powerful solution.
Whatever it is you're feeling,
Whatever's arising,
Just know that it has its place.
And so to create some ease to be able to sit with that,
We're just going to practice a few rounds of our box breath,
Which can help really calm the nervous system,
Bring us into presence,
Balance this left and right thinking.
And so we can create some safety sitting with this discomfort and allowing it to be a great teacher to us.
And so I'm going to be counting the breath,
But please feel free to breathe through your own count if you want to lengthen or shorten the breath at all.
I'm going to be inviting a count of four in,
Hold,
Out,
Hold.
So just taking a cleansing breath now,
Inhaling in and just exhaling and then beginning together,
Inhaling in for one,
Two,
Three,
Four,
Holding one,
Two,
Three,
Four,
Exhaling one,
Two,
Three,
Four,
Pausing one,
Two,
Three,
Four,
Inhaling one,
Two,
Three,
Four,
Pausing one,
Two,
Three,
Four,
Exhaling one,
Two,
Three,
Four,
Pausing one,
Two,
Three,
Four,
Inhaling one,
Two,
Three,
Four,
Pausing one,
Two,
Three,
Four,
Exhaling one,
Two,
Three,
Four,
Pausing one,
Two,
Three,
Four.
Just taking a few more rounds of that in your own time,
Perhaps lengthening the breath count if you feel called to and staying present with the change in sensation in the body,
Noticing if this breath brings any softness,
Being aware of any resistance,
Any discomfort in the process,
Giving permission for change to take place here.
Sometimes we can really hold on to the discomfort because it's familiar.
Just taking one full round more and just allowing the breath to return to its natural rhythm.
I'm returning to our reflection at the beginning of this meditation.
As this space comes to a close,
I ask you to think of one thing that you want to leave in this space and just leave it here,
Stepping into the rest of your day,
Your evening,
Your morning,
Without this coming with you.
Thank you so much for meditating with me today.
