A warm welcome to you.
Deep within us all exists a self that is naturally compassionate,
Grateful and accepting.
Often this part of us gets shadowed by the busyness of life.
So during this meditation we shall quieten the external noise and come home to a place of stillness and peace.
We shall come home to our naturally compassionate,
Grateful and accepting self.
So settling into a comfortable position now and as an opening act of self-compassion,
Can you take a little time to see if you could be 10% more comfortable?
Really listening to what your body needs today.
Perhaps you may like to lie down or increase your comfort with a pillow or blanket.
Go on,
You deserve it.
Great.
And closing down your eyes and letting the landscape of your awareness arrive at the natural ebb and flow of your breath.
And as you settle in,
I'm curious which part of your breath is capturing your curiosity in this moment.
Beginning now to cultivate a real sense of curiosity and appreciation for the way so many parts of your body come together in this shared act of breath.
Noticing how your breath can be both complex and simple at the same time.
Noticing now that your body breathes on its own,
That you are being breathed.
Surrendering into this idea of being breathed a little more now.
Surrendering into the intelligence of your body,
Into its deep sense of knowing.
Noticing now the air as it enters your body.
Can you feel the exact point at which the air enters your nose?
Is it warm or cool?
Feeling thankful for this opportunity to breathe in fresh oxygen,
New energy,
Perhaps even a sense of beginnings,
Possibility or hope.
Feeling grateful for the trees that transform carbon dioxide into oxygen for us.
Enabling us to breathe,
To live,
To learn and to grow.
Noticing now the air as it leaves your mouth.
Allowing its stream to be long and smooth.
Perhaps you can even hear the air as it gently leaves your body.
Feeling thankful for this opportunity to rid your body of all it no longer needs.
Exhaling carbon dioxide,
Exhaling tension.
And as you breathe out,
Can you notice a natural sense of softening?
Softening across your eyes,
Your cheeks,
Your jaw.
Softening across your shoulders,
Your chest,
Your stomach.
Softening your legs all the way to your feet and toes.
Softening down your arms to your hands and fingers.
And within this act of physical release,
I ask you warm heartedly,
Is there something else you desire to let go of in this moment?
Perhaps a past hurt,
A self-critical thought,
An expectation you hold about yourself,
Others or about how life should look or feel.
And with each out-breath,
Allowing this idea to leave your mind,
Body and heart.
With each out-breath,
An opportunity to let go of this idea that no longer serves you.
And noticing now any sense of relaxation,
Of lightness or spaciousness that may have emerged from within this gentle act of letting go.
Resting here,
Inviting in a sense of gratitude for our ability to let go,
To change and to grow.
Just as nature has its seasons,
We too have the deep potential for transformation.
Resting here in this sense of gratitude.
Drawing your awareness once more to your breath.
Air flowing in,
Air flowing out.
Resting here in this natural ebb and flow.
In a sense of acceptance towards your breath,
Just as it is in this moment.
Directing a few gentle breaths into your heart as a gesture of openness and connection.
Perhaps you can picture your heart in your mind.
Maybe you can feel your heart beating.
With each breath you are waking your heart from its slumber.
What emotions are present in your heart today?
No right or wrong,
Just being open and curious.
And when you are ready,
Repeating these phrases silently in your mind.
May I be happy.
May I be fulfilled.
May I accept myself just as I am.
May I accept my life just as it is.
Taking a deep breath into these sentiments of love and support.
Really inviting them to feel true and real for you in this moment.
And repeating once more in your mind.
May I be happy.
May I be fulfilled.
May I accept myself just as I am.
May I accept my life just as it is.
Soaking these well wishes deep within.
With the aid of your breath,
Allowing these wishes for happiness,
Fulfilment and acceptance to move into your body and your heart.
And from this place of presence and comfort,
Let's send a simple heartfelt intention out into the world.
May you all be happy.
May you all be fulfilled.
With one deep intentional breath,
Allowing the sentiment of these words to travel far and wide.
To touch those we know and all those we don't know.
To arrive into the hearts of those who really need it.
Resting in this felt sense of compassion and connection.
Noticing how it feels in your body.
Noticing how it feels in your heart.
When you are ready beginning to deepen your breath.
Finding gentle movement in your fingers and toes.
Opening your eyes into the space you are in.
