So whether you're meditating,
Sitting or lying down,
Taking some time to get as comfortable as is possible for you right now.
We're going to be exploring different ways to give ourselves loving reassurance and a sense of being held through contact with the earth,
Through the reassuring touch of our hands,
Through the touch of the breath inside the body and through the touch of awareness itself.
So beginning by feeling the aliveness of the body.
A body breathing,
Moving,
Full of sensation.
Feeling any sensations of energy,
Of aliveness.
Tingling,
Pulsing,
Shimmering.
Can we feel our aliveness in the hands,
The feet,
In the face,
The legs,
Buttocks,
The whole of the back,
And neck,
The head,
Arms,
Heart area,
Belly,
And the whole body.
And feeling the body moved by the breath,
A swell of the in-breath,
A settling back with the out-breath.
And now feeling the contrast between this alive,
Breathing body and the earth under us.
Still,
Peaceful,
Quiet,
At rest.
Through the places where the body is in contact with the cushions,
Mat,
Chair,
Really feeling the stillness of the earth,
Letting that stillness seep into the body.
Seeing if there can be a sense of the body being held by that stillness of the earth,
That solidity,
That peace.
As much as possible giving up the weight of the body to that stillness.
So the earth is physically holding us up,
But maybe we can also feel on an emotional level that we're being held,
Supported,
Taken care of through that physical holding.
The earth holding us like a quiet embrace.
And now placing a hand on the lower belly and allowing that hand to be moved by the breath.
Feeling all the sensations in the hand.
A feel of clothing.
The air on our skin.
And the gentle sensations of movement in the hand as the belly rises and falls within breath and out breath.
Letting the touch of the hand be quite definite,
But really gentle.
And seeing if that touch can express a loving reassurance.
Like the touch you might give to a child or animal who's a little unsure,
Shy or tentative.
A steady,
Reassuring,
Loving touch.
And seeing if that touch can be fully received.
Letting ourself be reassured.
It's okay.
You are okay.
You are safe here.
And now placing the other hand gently on the heart area.
Maybe it's possible to feel subtle sensations in the hand from the heart beating.
And noticing other sensations,
Texture of clothing.
The hand moved by the rise and fall of the chest.
And still aware of the other hand on the belly moving with the breath.
And seeing if both hands can communicate a loving reassurance.
Taking time for giving that loving reassurance.
And also taking time to fully receive it.
Maybe taking a few breaths to feel the giving.
And then for a few breaths,
Seeing how much is possible to fully receive.
And now you might want to put your arms around yourself and give yourself a hug.
Firm,
Gentle,
Steady,
Reassuring.
Staying in touch with the rise and fall of the lower belly.
Giving that hug and also fully receiving that hug.
Opening to it.
Now noticing the breath moving through the body.
Feeling the breath touching and soothing the body from the inside.
What kind of breath feels the most soothing or most loving in this moment?
Is it a long breath or a short breath?
Is it a deep breath or a subtle whisper of a breath?
What kind of breath feels the most soothing or most loving?
Seeing if we can feel the touch of the breath in every part of the body.
Touch of the in-breath.
The touch of the out-breath.
Every cell receiving that loving breath from the crown of the head to the tips of the toes.
The touch of the in-breath.
Letting the sensations come close.
Intimate with those sensations.
The touch of the breath soothing,
Reassuring the whole body,
Heart,
Mind from the inside.
The touch of the breath soothing,
Reassuring the whole body,
Heart,
Mind from the inside.
So taking in the whole space of the body.
And seeing how sensitive it's possible to be to the whole space of the body as it receives this loving breath.
Letting the sensations come close.
And letting the sensitivity deepen.
Listening deeply to this space of the body,
Alive with sensation,
With feeling.
Our awareness more and more subtle,
More and more sensitive.
Letting the sensations come close.
Seeing if it's possible to feel that sensitive listening,
That sensitive awareness as love.
As tenderness.
As care.
The sensitivity itself like a caress or a loving embrace.
Holding the whole body,
The whole being.
And that love,
That care fully received.
Opening to it fully.
Letting the sensations come close.
Letting the sensations come close.
Letting the sensations come close.
Letting the sensations come close.
Letting the sensations come close.
Letting the sensations come close.
Letting the sensations come close.
