Welcome.
It is my pleasure to support you in this meditation for moments of suffering.
I want to start by saying that I recognize that you're here and chances are you're here despite the very natural and biological response to turn away from what you're experiencing right now.
Let's honor that by taking a deep breath and exhale.
Go ahead and take a comfortable seat,
Assuming a posture that is both soft and tender and also fierce and protective,
Really acknowledging the need for balance in this moment.
And notice the parts of your body that are being supported by your chair or the bed,
The floor and the ground beneath you.
And as you notice those supports,
If you haven't already,
Go ahead and close your eyes.
Or if you're feeling really activated right now and that's just not comfortable or safe for you right now,
Go ahead and keep your eyes slightly open with a soft gaze.
And go ahead and take about three to four deep breaths to just begin to be with whatever is coming up right now.
And as you take those deep breaths,
Ask yourself,
What's happening in my body?
Imagine being curious and caring towards what is tight or hot or cold or constricted or fast within your body.
And as you notice those parts of your body,
Go ahead and send them calmness,
Courage,
And compassion,
Whatever that means to you.
You can send those parts of your body calmness,
Courage,
And compassion with the breath,
Inhaling in calmness,
Courage,
And compassion,
And exhaling,
Sending that to the parts of your body that are alive with this experience.
Those parts of your body that are sensing and feeling what is happening right now.
You can also send those parts of your body calmness,
Courage,
And compassion with an image,
Perhaps a calm color or an image of something that is soothing and good.
Really just connecting and being responsive to how your body is experiencing what's happening right now.
We aren't trying to force your body out of suffering or force your body out of tightness or restriction,
We're simply being with,
Giving yourself the gift of an accessible,
Responsive presence,
Maybe even saying to your body,
Here I am,
I'm here.
And I'll be quiet for a few moments so that you can stay in this loving and connected space.
And some thoughts will arise,
Totally natural.
And most likely some of those thoughts will be in conflict with each other.
Notice them as they come and go,
Knowing and honoring that this is your brain's way of trying to make meaning and sense of the world around you.
This is your brain's way of preparing and protecting.
Acknowledging those thoughts with compassion.
Honoring the good intention without getting caught in the story.
So maybe saying to yourself,
Here I am,
I'm not alone.
And this is suffering to me.
Being there for yourself,
Not because any one person says you deserve it,
But because you need it.
And we all need presence and connection in moments of difficulty.
And with curiosity,
Ask yourself,
What do I need in this moment?
And if there's any part,
Thought,
Feeling or sensation that's having a really hard time and really needs to be heard,
See if you can open yourself to whatever it has to share with you right now.
Knowing that that part is a part of you and is wanting to help.
And you can let that part know that you see it or hear it or feel it.
And also if it feels true,
Just that you're here right now,
Sending it that loving energy,
Letting it know,
Letting yourself know,
I am taking care of myself in this moment.
And continue to breathe naturally,
Scanning your body for areas of tension or holding and just sending love and compassion to those parts of your body.
It's okay if they relax.
It's okay if they don't fully relax right now.
We're just making space for connection.
And finally,
Let's embrace common humanity.
Allow yourself to feel that connection between yourself and your thoughts,
Feelings,
Sensations,
Parts,
And between yourself and people in your life,
And between yourself and those that have come before you,
And between yourself and even those that don't know,
That you don't know at this moment.
You are not alone.
And as we draw this meditation to a close,
Go ahead and talk into your heart and your mind this feeling of connection,
Knowing that this feeling of connection is coming from inside of you,
And you can come back to it time and time again,
And it will continue to be enough.
Taking a final breath,
Go ahead and as you exhale,
Release the meditation.
Thank you.
