Let's just honor whatever it is that you're feeling right now.
And let's make sure we don't make any part of that wrong.
Whether it be numbness,
Welcome numbness,
Sadness,
We welcome you.
Excitement,
We welcome you too.
Maybe you can't get into your heart right now,
We can welcome that too.
Welcome the busy mind.
Maybe you've got some pain that's distracting you,
We welcome that too.
Using your breath to just waft over any part of you,
Allowing any judgment,
Any shoulds to just wash away.
And instead,
Wrapping every one of those parts in a warm embrace,
Allowing your experience to expand to hold all of what you're feeling,
Needing,
Thinking,
Wanting.
Every sensation,
Can every one of them be welcomed here right now.
If you're noticing resistance,
Let's invite resistance in too.
Noticing your breath and allowing your breath to be perfect as it is.
If impatience shows up,
Allow that here too.
And wherever you are,
See if you can drop in one tiny bit more.
And when I say drop in,
I mean enter your heart and your body
just a little more deeply.
No judgments.
Welcoming and even loving the part of you that might feel like that's hard,
Or you don't know how to do that.
Believe it or not,
Your body and your heart know.
So let's just offer it as an invitation.
Perhaps actually saying to your body,
Will you open up a little bit more to your heart?
I'd like to feel into you just a little more.
Perhaps using your breath,
Elongating the exhale,
Envisioning dropping deeper into yourself.
Allowing any resistance to be welcomed,
To be presenced.
Everything is welcome.
Listening,
Feeling,
Sensing.
Does this deeper layer have anything to say to you?
Remembering that this may be spoken through your body,
Not through your mind.
Allowing whatever's arising to be welcome.
If you're noticing any place in your body that has tension or tightness,
Welcome that too.
You are here.
I see you.
I feel you.
I feel you.
I see you.
I feel you.
I feel you.
I feel you.
Make nothing wrong.
If the sensation feels strong,
Trust that you can handle it
and stay as present as you can with anything that you're feeling.
And if you can't stay present,
That's okay too.
Take a moment to notice if there's any part of your body right now that needs extra attention.
And bring your hand or hands to that spot and tune in.
Welcome that part.
And use your hands
to give that part a little attention,
Perhaps through a hug,
Gentle caress,
A squeeze,
Perhaps fingers pointed on it,
Pushing,
Whatever you need.
And before we bring this to a close,
Tune in.
What else is needed in this moment?
Perhaps it's a deep breath
or a sigh.
Perhaps it's a stretch
or a hug.
Perhaps a hand on your heart
or some loving words.
Take a moment to give it to yourself.
Holding you right now,
Holding yourself,
Holding yourself,
Loving yourself with all the depth you can muster,
Holding yourself in all the ways you long to be held,
Adding one more drop of sweetness,
Kindness,
Compassion,
And care.
One more breath to seal it all in.
Now a little wiggling of your fingers and toes.
And when you're ready,
Open your beautiful eyes.
Thank you.
