Allow your eyes to close and to begin to slow down and settle in.
Adjust your body for maximum comfort and stability whether you're standing seated or lying down.
Letting the processes of your body heart and mind breath and digestion begin to slow down and settle in to this time of meditation and reflection.
Finding yourself in your body in this particular space at this precise time there you are.
Letting the processes of your body notice any spots of tension noticing any spots of tension noticing your breath listening closely for your pulse you may discover it in your chest or throat or out towards your wrist steady thrum feel your digestion the weight of your belly Notice your mind its particular tempo at this point Letting your thoughts begin to drift almost dreamlike perhaps envisioning your neurons firing just a little less frequently Come to your breath begin to deepen the inhale and slow the exhale with each inhale just marginally deeper down further down and with each exhale a fraction slower in and out You may again notice or just imagine your pulse perhaps through your chest,
Neck,
Wrists,
Ankles Picture it slowing down just a little more as you settle in to the gravity on your body Breathing deeply Consider your feet Notice the space they occupy Surely they've led you astray from time to time as they do to any person You've gone to places that weren't appropriate for you picked directions that weren't suitable for your needs and your best health As you breathe,
Can you exhale and forgive your feet for the mistakes they've made?
Letting go Breathing in longer and deeper and breathing out slower Consider your legs Have you moved slowly when you should have moved quickly to do the right thing?
Have you run to do the wrong thing when you should have stood still?
Have you exerted yourself for futile and unhealthy pursuits?
Show your legs and yourself kindness Forgive Breathing in the energy of forgiveness and breathing out,
Letting go for the times your legs have gone astray Continuing to settle in settle down allowing your body to become quieter Let's consider your hips and torso Perhaps you've sat down when you should have stood up to do the right thing Perhaps you've sought intimacy that was unhealthy or inappropriate Consumed food that was not nutritious or excessive Used your strength against the weak Can you forgive the mistakes of your chest and torso?
Breathing in the air of forgiveness and exhaling and acceptance and grace and letting go Breathing Settling into a deeper stillness A more profound quiet Examine your arms Lifting and grasping for things that served you poorly Holding on to things that no longer served you Pushing away rather than embracing that which you loved Forgive your arms for their mistakes and missteps Can you breathe in an air of forgiveness and let out acceptance?
Consider your head Full of destructive and anxious impulses Looking after things with greed Speaking words that were unnecessary or perhaps worse unkind Listening to slander and conspiracy and accepting without question Not pausing to breathe in the glory of the world around you Can you forgive your head?
As you breathe in,
Breathe in the capacity for forgiveness And breathe out grace for your head and yourself Breathing in deeply,
Breathing out slowly Examine as a generous witness your whole body All of its blunders and mistakes And all of the parts you find unappealing inevitably This body of flesh and blood and bone can't help but go astray from time to time Your self is imperfect and learning Can you forgive its flaws?
As you continue to breathe towards the close of this meditation,
Breathe in forgiveness And breathe out a graceful letting go towards your whole self and every one of its inescapable mistakes Breathing in and out In deeply,
Out slowly Inhaling,
Exhaling Inhaling,
Exhaling
