For this meditation,
Find a comfortable seated position or even allow yourself to lie down flat.
As you prepare your body for this meditation,
Ask permission from your body to be still for an extended period of time so that you can reap the benefits of this meditation.
And then invite your sensation into the experience.
Give permission to sensation to arrive and to reveal itself to you.
And then finally ask permission,
Invite in that which you experience as divine,
As wisdom,
As God,
As the truth and love,
The consciousness that exists beyond you.
Invite that presence to be with you as you experience this meditation.
Allow yourself to feel everything that's touching the ground,
Mother Earth holding you up,
Supporting you.
Feel the sensations of each part of your physical body that are making contact with the ground beneath you.
And then allow yourself to sense the oxygen as it enters and leaves the very tips of your nostrils without a need to control or manipulate your breath.
Draw your attention to the sensation of the oxygen as it enters and as it leaves your nostrils,
Recognizing that as you bring awareness and attention,
You're able to sense something that's been there all along.
This meditation is an invitation to check in,
To ask yourself,
How are you?
And to allow the answer to arrive and to unfold for you.
Accepting what arrives,
Greeting it,
Welcoming it into your body.
Feel your body now for any sensation that's available to you.
Do you sense any tightness or openness,
Perhaps any warmth or coolness?
Is there constriction in any part of your body,
Tension?
Feel for any sensation,
Doing your best not to critique or judge what you find,
But continuing to be curious about what's there.
Observing,
Noticing,
Allowing.
How are you in this moment,
In present time,
Here and now?
How are you feeling?
What are you sensing?
What's happening within you?
Can you allow yourself to greet all of the emotions that are arising in this moment with compassion?
Recognizing that each feeling is a teacher,
Each emotion brings wisdom to your mind,
Giving you information that you need in order to respond in a way that best serves you and causes the least amount of harm to yourself and to those with whom you're in relationship.
Doing your best to stay with the breath,
Welcoming the feelings as they come.
Holding the truth that feelings are impermanent,
That emotions like waves roll in and roll off.
They're not traits.
They do not remain.
And the only way to allow them to leave is not to resist them,
But to open fully to them,
Welcoming each one in as it arrives,
Allowing it to fall away.
Let the sensation come,
Feel it fully,
And with each exhale,
Notice.
You may or may not name each feeling or emotion.
Just allow the sensations,
If tears fall,
Let them roll.
The tightening happens in your chest or hands.
Witness that tightening.
Continuing to allow what shows up.
Continuing to bear witness to how you are checking in without resistance.
Imagine your body now as a beach,
As layers and layers of sand,
And allow the feelings as strong as they might be to wave in,
Into you,
And over you.
Allow those feelings also to recede,
To dissipate.
Letting the feelings come,
Allowing them fully in,
Without holding on,
Without grasping,
Letting the feelings go,
When they're ready to release.
The emotions may be layered,
And many,
And even conflicting.
Let each one offer you important wisdom about you now.
Drawing your attention back to the feeling of your breath,
The oxygen against the tips of your nose,
The sensation of cool breath as it enters and leaves you.
Feeling again the sensation of any part of your body that's against the floor,
That's being held up and supported by the earth beneath you.
Taking a moment to honor yourself for sitting,
For the courage it takes,
The bravery to allow emotion in without resisting.
Seeing the presence,
The wisdom,
Divine consciousness,
For helping to support and guide you in this opening.
Recognizing that knowing how you are is a treasure,
A teacher,
And a gift.
When you're ready,
Bringing yourself fully back into this present moment,
Slowly opening your eyes,
Knowing that exactly where you are and how you are is enough.
Namaste.
