Hello and welcome to meditation.
I'll invite you to close your eyes and feel your body,
Your breath.
Check in with your body.
How is it feeling right now?
If it wants to adjust,
To be more comfortable,
And as you listen to your body,
Allow the body to fully be here,
To fully experience this present moment by sensing all that is present,
Feeling the ground under the feet,
Feeling the weight onto the chair,
Feeling the temperature all over the skin,
Allowing your attention,
Your awareness to be fully present to this moment through your body.
And even if a thought come by and your attention goes with the thought,
Maybe things that you need to do or that you did yesterday and you're thinking about it,
Whatever happens,
See if you can ask your awareness,
Your attention to return to this present moment through your body,
The sensations that you can feel in your body.
And I invite you now to connect and feel your breath inside the body,
Noticing the flow of the breath with your inhale and your exhale.
Noticing where the breath is traveling,
Journeying throughout the body.
And see if you can feel the breath in your belly,
In the rising and falling of the belly,
Allowing your belly to be soft and welcoming of the breath without concerns.
Noticing that as you soften the belly and welcome the breath,
There is a response in the body.
There might be also a response in terms of thoughts.
And I invite you to be with the sensation of welcoming the breath in the belly.
Allowing the low belly to expand the navel to get away from the spine.
And then as you exhale,
The navel going in towards the spine again.
Noticing that the spine is always there as a support,
A strong back with a soft front.
And as you feel the flow of the breath and you welcome it,
I invite you to bring the breath to your chest,
Allowing the air to open,
To spread your ribs out,
To lift the collarbones.
Inviting into the chest the same softness that you invited into the belly,
Knowing that the back is there to support.
And if it feels uncomfortable or vulnerable to do this,
You can just notice the breath as it is,
Or you can bring the hand on the chest,
On the heart.
Bringing the palm of the hand right where the heart is.
And then inviting the breath to expand the chest towards the palm.
How does it feel to breathe into your chest,
Into your heart?
What are the sensations that you might feel when you bring the breath into your chest,
And you soften and you allow the expansion of your heart?
Aftercollecting heart,
Returning again and again to your breath,
To your soft front and strong back.
Allowing the breath to open the space for whatever it is that your heart is carrying,
Is holding on at this moment.
I invite you to quietly,
Silently recognize the emotions that are present.
Without losing this connection with the heart,
The expansion of the heart,
Naming whatever emotion that you might be experiencing right now.
And as you name those emotions,
Feel them as if they are inside your heart,
But the heart has more space for them.
And as you breathe in and expand the chest and the ribs and lift the collarbones,
Invite this space.
Invite more space for your emotions.
Notice that you are able to hold your emotions as they are.
And sometimes we just need more space.
And if your emotion is too strong to bear,
You can bring both palms to your heart and offer yourself some kindness.
Maybe again silently and quietly saying to yourself,
I'm sorry you're feeling this way.
I know it's a lot,
But I'm here.
I'm here,
Sweetheart.
And you might feel the heartbeat.
And you might feel sensations in the body,
A change in temperature.
Just notice nothing to do,
Nothing to change.
Just recognizing your ability,
Your heart's ability to feel,
To hold space,
To love and care.
And that's why it has emotions,
Because it loves and it cares.
Deep down beyond the layers of all the emotions is this deep ability to care and love.
And if you want to remain with your hands on your chest,
On your heart,
You can.
And if you want to place your hands back on your legs and rest the arms,
You're welcome to.
Just notice the body,
Notice the sensations,
Notice the quality of each sensation.
And once more,
Notice the breath still flowing in its own natural rhythm.
Okay.
Still allowing life to be present in this body.
And still allowing the heart to care and to feel.
Staying with what's present right at this moment,
Not one minute ago,
Not one minute after,
Just right now.
What is present right now?
What sensations can be felt?
Okay.
And again,
Connecting with the soles of your feet,
Touching the ground,
The weight of your body onto the chair,
The pull of gravity towards the center of the earth.
This sense of ground of support.
The same sense of ground support that you might feel on your seat bones,
On the bones of your feet,
On your spine to allow for a soft front simply because it has softness and it has strength at the same time.
