And welcome.
This is a meditation to support all of us working through fear,
Working through whatever is holding us,
Whatever is imprisoning us.
So take your moments to settle,
Come to a seat.
Taking a deep inhale and a deep exhale.
We'll have moments of music to bring you into this deeper.
And so open the mouth wide as possible and soften the jaw.
Allow the lips to gently seal and then squeeze the eyes nice and tight.
Scrunch a little bit of a sour face to have all the muscles of the face engage and then relax the face entirely and then come back to eyes closed.
You can soften into a more internal space and then making a fist with your hands.
Very tight.
Squeeze and squeeze and then squeeze and then release.
Allow the hands to gently,
With palms up,
Rest in your lap.
And as if the lap was cradling and supporting and holding.
And as much as possible come into a visualization where we see the openness of the sky filling the mind.
And allow that soft curve of your smile to spread through your entire being.
As we connect with our own openness,
Our own availability,
Our own possibilities.
And allowing the curve of that smile to spread up in through the eyes.
And you can sense the corners of the eyes uplifted a bit.
The outer corners softening.
Softening the eyes.
Allowing your eyebrows to be smooth,
The forehead to relax.
Relaxing the jaw.
Notice any gripping or clenching the back of the system.
Breathing into that space so you can soften your experience.
And feeling the throat,
The neck area,
Especially the spot in front of us.
And feel the throat as we breathe in.
And feeling the throat as we breathe out.
And bringing that same smile into the throat.
And then imagining that center of our chest and coming into our energetic heart.
And bringing that smile into our energetic heart.
And sensing it spread as if we were pouring honey over our heart.
That smile is nourishing us.
And sensing the heart emerge as the smile emerges from the inside out.
That very natural openness that we have inside of us.
And so allowing ourselves to not cover over what's happening for you right now.
But rather make room in the heart space.
And see if we can come down into the belly to loosen the belly.
To soften the belly.
And feel the breath come in and out of that lower torso.
And that same openness into the lower belly.
Below the navel,
Below the belly button.
Sometimes called the Dantian or sometimes called the second chakra.
And sensing that openness down into that lower belly.
All the way into the hips.
And then into the legs that support us.
And then into the feet that ground us.
And breathing into that space.
And bringing that sense of smile into that space.
And noticing any other areas of tension in the body that we can bring the breath to focus on.
And to start to soften.
And then taking another full body inhale.
And a full body exhale.
And allowing our natural receptivity and a very relaxed attentiveness come in.
And like a summer rain,
The rain of compassion begins with just sensing in our lives.
Just as you're experiencing life today and whatever issues or situations are activating you.
Or triggering you and worrying you.
Whatever you think needs or is asking for some attention right now.
And that kind of trips off a painful reactivity or suffering for you.
That can be the place you bring this meditation to today.
So taking a few moments and just sensing in what is coming to you.
Organically,
Naturally.
And let the clouds come by the sky and are part of the sky.
Allow what is happening for you come very much like the clouds do.
And where you are the sky.
And just noticing where you might be caught in fear.
Or some sort of emotion as grief or anger or hurt.
And whatever you sense that is calling for your attention right now.
Take a breath into the whole body.
And releasing from the whole body a long sighing exhale.
And once more just like that a long deep inhale into the entire being into all of your essence.
And a long exhale surrendering softening relaxing.
So as we go into this internal investigation we also go into remembering.
And a process of reminding ourselves that with kindness we will explore.
And so just being free to allow with that reverence of compassion.
And so what is it that you are believing?
What am I believing when this is going on?
Am I believing that this means I'm a bad person?
Am I believing that I am failing?
Am I believing my life will never work out the way I want it to be?
Am I believing other people don't care about me?
Am I believing that I am broken or unlovable?
These core beliefs are often there.
Breathe and sense if something is here for you.
And then go right into the body and sense in the body.
How does this live in my body?
How does this belief reside inside of me when I am believing this?
What is it like?
How does it behave inside of my body?
And so scanning through,
Feeling your throat,
Feeling your chest,
Feeling your belly,
Common areas where we can get a sensation of our experience.
Taking a deep inhale into wherever you are residing with this.
And an exhale,
Softening to release,
Breathing to acknowledge,
To note,
And then to soften.
And then seeing if it's possible to go right inside the part of you that is most reactive,
Most hurt or afraid.
And go into that space and then looking at the world through its eyes,
Taking the shape of that part of you,
Feel it from the inside out and sense.
What is this part most wanting?
What is it needing?
Take the inhale,
Anchor into your inhale,
And a soft,
Long,
Sighing exhale.
And for some of us,
We might change and soften.
The area might shift and move about.
And so putting your hand on that space is also very helpful.
And making sure that our touch and our own heart is tender.
And there's a sense of lightness here.
And so touching the belly,
Holding your face with your hands,
And communicating through touch.
What are the words that come through,
Or the images that come through this message through the hands?
Are there images or archetypal sensations?
What would be the most healing and freeing right now?
Coming into a very powerful set of words,
I am sorry and I love you,
Into that space of the body where we feel this.
And experimenting to sense what can be offered through these words and through this touch.
Through the images of getting this across to the most painful parts of your sense.
The most painful part of your essence.
Take the inhale.
And let the exhale out long,
Smooth.
And bringing a sense of compassion into your heart.
And allowing this space to widen and broaden.
Allowing it to unfold as we inhale into our hearts.
And taking a small pause there to sense a still space.
And then exhaling out here as well.
And so bringing this beautiful opportunity to heal our heart and our consciousness.
Feeling and sensing the body here.
And then bring the visualization into another person that you care about in your life.
Bring that person into your witness,
Into your consciousness.
And so we're broadening now outside of ourselves through the heart.
To call in someone you care about.
And in the same way we called in a situation in our life to support healing around.
We want to call this person in and just to recognize them and allow them to be present with you energetically.
And just sensing the circumstances in this person's life.
The ones that might be causing difficulty and just noting that.
Just acknowledging this awareness.
Recognize and allow here.
And so what is true for this person?
And in this space we can begin to bring that person closer into our awareness,
Closer into our heart space.
Imagine that person is right here with you.
And you can sense their presence and sense what's really going on more closely.
And so seeing them with your eyes closed.
We begin this investigation also with a sense of kindness.
And that if you look through this person's eyes at the world.
And then feeling this person with their body and with their heart.
What will be the worst part of what this time is for them?
What is the fear or the doubt that this person is living with?
What is their hurt and their pain from their inside out?
And so sensing what it might be like for them.
And so in this compassionate practice we can use the breathing to support that,
To help with that.
So breathing into that connection between you and this other person.
And as you breathe in and as you breathe out.
Allowing yourself to feel that you're letting yourself be touched and to touch this person's suffering.
To touch their lowliness,
Their fears,
Their hurt.
And with the out breath allow that letting go of their hurt to begin.
And as you inhale the connection,
You exhale the release.
And allowing that pain to be held into the vastness of your loving presence.
Into your heart space again.
And so it's not a holding onto but more of a acknowledgement and then a releasing.
And so using the inhale and consistent flow of exhale to perform for us.
Allowing that exhale to exist,
To release.
And so the process of the breath we are letting ourselves be touched.
And truly touched in a way where we are held as well as our friend is being held.
In the actuality of the space of your pure awareness.
Continue to breathe.
And then broadening our visualization,
Our spectrum,
Our paradigm.
To widen out even further.
To sense that you are breathing for all beings that are struggling.
And you are holding this container,
This safe space of lovingness.
And expanding it beyond yourself,
Beyond your room,
Beyond your home.
Beyond your neighborhood.
Beyond the state that you live in,
The country that you live in.
And so breathing is energetic so breathe it everywhere that you can sense,
That you can touch.
And that you are breathing in and letting yourself be touched by the truth of suffering.
And you're breathing out and sensing that this suffering is held in a boundless presence.
A boundless space of compassion.
And starting to relax any focus on the in-breath or the out-breath.
And coming into a very natural rhythm for you to breathe.
And relaxing any concept or idea.
And just sensing that you can merge with this vastness.
You can merge with that space of a compassionate presence that is your own heart essence.
Resting in this and in these moments of silence.
Letting whatever arises be touched with your heart of compassion.
Namaste.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
