A warm welcome to you.
The pressure of adult life can often lead us to feeling stuck in some way.
At times we may feel stuck in a job,
A relationship,
A situation or in a role that we take on.
We may feel caught up in cycles of busyness,
Of self-critical thinking,
Of worry or regret.
These feelings of stagnation can lead us to believe our life choices are limited and that we have little freedom and choice in how we can live our lives.
During this meditation we shall release the grip of the aspects of our lives that lead us to feeling stuck.
We shall cultivate a sense of movement within ourselves and from this movement we shall experience a sense of flow,
Of lightness,
Of freedom.
We shall do this by focusing on three practices,
Letting go,
Letting be and letting in.
Together let's share this experience of movement and freedom,
This experience of coming unstuck.
All life involves movement and change.
In our natural environment,
Seasons change,
The sun travels across the sky,
The tide moves in and out.
Today let's also experience this natural sense of movement and change.
Let's be part of the dance of life.
Let's enjoy this experience of flow and freedom.
And within this movement let's allow a sense of ease,
Lightness and grace.
So let us begin by settling into a comfortable position and closing down your eyes if you like.
Letting the landscape of your awareness turn inwards to the movement and melody of your inner world.
Can you offer yourself a gentle smile of appreciation for being here right now,
For taking this time for yourself?
Remembering there is nowhere else you need to be,
It's okay to take this time for yourself.
As you settle in,
Noticing the places where your body comes in contact with the chair or the ground.
Relaxing into this support a little more now.
Really letting the ground receive your weight.
Taking a nice deep breath into this feeling of being supported,
Of the earth holding you.
And as you exhale,
Sinking deeper.
Really arriving now into this moment.
Moving our awareness now to our breath,
This constant life force within us.
Noticing the air as it enters your nose.
Noticing the air as it leaves your mouth.
Noticing the rhythmic rise and fall of your chest.
Noticing the soft expanse of your belly as the air flows in and out.
Noticing the way your body moves when you breathe.
Spending a few more moments here in the gentle movement of your breath.
Cultivating a feeling of flow.
Just as the tide washes over the sand,
Your breath washes over you.
Moving your awareness now to your exhale.
And for the next few breaths,
Are you able to lengthen your exhale just a little?
Long and smooth.
If it feels okay for you,
You may like to gently sigh as you exhale.
Can you allow yourself to soften a little on each exhale,
As if your breath carries tension out of your body.
And as we continue to cultivate this experience of relaxation and letting go,
I wonder,
Is there something in your life right now that you could let go of?
Could you let go of an expectation you have of yourself,
Or of others?
Could you let go of an idea you have about the way things should be?
Is there a task or a role you take on that you could let go of as a way of lightening your load and feeling less stuck?
As you exhale,
Imagining these expectations,
Ideas or beliefs leaving your body,
Mind and heart.
With each exhale,
An opportunity to let go.
Resting here for a moment or two,
Noticing any feelings of relaxation,
Of peace or lightness that may be present as you cultivate this experience of letting go.
Moving our awareness now to the practice of letting be.
As we witness our breath move through our body,
We are practicing the idea of letting be,
The idea of accepting.
As we surrender with ease and grace to the cycle of each breath,
Its natural rhythm and flow,
We are letting be,
We are accepting.
And so I ask you,
Is there something in your life that you could cultivate these feelings of acceptance towards,
This feeling of letting be?
Is there something,
Perhaps a relationship or life circumstance that you could accept just as it is that you could let be?
Breathing into this experience of letting be.
Breathing in acceptance.
Breathing out acceptance.
If acceptance had a colour,
What would it be?
Breathing in this colour.
Breathing out this colour.
Meaning you are surrounded by this colour.
It is holding you.
You are being held.
And finally,
Let's turn our attention to the practice of letting in.
Focusing once more on the steady movement and rhythm of your breath.
This life force and teacher within.
Air flowing in.
Air flowing out.
You are part of this gentle dance.
Now for a few breaths,
Can you lengthen your inhale?
Soft and smooth.
Imagining the air you are inhaling as filled with possibilities.
Possibilities for greater awareness,
Choice,
Creativity,
Freedom and movement.
Imagining this air is filled with possibilities to see things differently,
To respond differently,
To interact with the world in new ways that make you feel light,
Free and happy.
With each inhale,
Can you breathe these possibilities into your heart and your chest?
Can this sense of possibility move into your tummy,
Hips and pelvis?
This energy moving now down your legs,
To your feet and toes.
Feeling this sense of possibility,
Creativity and hope move across your shoulders,
Down your arms,
To your hands and fingers.
Allowing the essence of these possibilities to seep into your entire being.
Can you feel this sense of movement,
Of aliveness,
Of being awake to all that life has to offer?
Resting here in this aliveness for a moment or two.
Awake,
Vibrant,
Free.
Noticing once more your chest expanding with each new breath.
Seeing it expand at the front,
The back and the sides of your body.
This expansion in your body encouraging an expansion in your awareness.
And so I ask you warm heartedly,
What would you like to let into your life right now?
Can you picture yourself moving through life in this way?
How do you feel after letting in?
When you are ready,
Begin to deepen your breath.
Slowly becoming aware of the sounds around you.
Bring your body any gentle movements it needs.
You may open your eyes.
May you bring this sense of movement and freedom with you as you walk through your days.
Thank you.
