A warm welcome to you.
We move through our days being asked,
How are you,
By friends,
Family,
Colleagues and even strangers.
In autopilot we respond,
Good thanks or not bad,
But rarely do we pause and open our awareness to how we really are in this moment.
Today's meditation creates a space for you to pause,
To cultivate presence and understanding towards how you are.
With mindful awareness and attitudes of curiosity,
Openness and kindness,
Let's explore together how we really are today.
So let's begin by finding a comfortable position.
This could be seated or lying down.
Can you offer yourself a gentle smile of appreciation for being here right now,
For your desire to get to know yourself a little more,
This self as you are today.
Closing down your eyes if you like,
Letting the landscape of your awareness turn inwards to the movement and melody of your inner world.
As you settle in,
Noticing the places where your body comes in contact with the surface that supports you.
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.
As you exhale,
Sinking deeper and letting go as best you can of anything that doesn't serve you in this moment.
Remembering there is nowhere else you need to be,
It's okay to take this time for yourself.
Really arriving now in 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 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 connection with yourself.
Just as the tide washes over the sand,
Your breath washes over you.
And so I ask you now,
Warm heartedly,
How are you?
Noticing any thoughts,
Emotions,
Sensations that arise.
Spending a few more moments exploring the landscape that emerges for you.
No right or wrong here,
Just being open and curious to whatever comes up for you.
And so I ask you again and with tenderness,
How are you?
Again,
Just being curious and open to your experience.
I wonder which part of yourself comes forward to respond.
In this moment,
Who is speaking?
In this moment,
Who is listening?
How does it feel to connect with yourself in this way?
What do you notice?
How does it feel to acknowledge different parts of yourself?
Moving your attention now to your heart and the space around it.
Inviting some gentle breaths into this space.
Perhaps you can feel your heart beating.
Offering your heart a few more deep breaths,
Allowing each breath to gently wake your heart from its slumber.
Taking a moment now to notice any feelings,
Emotions or sensations that are present for you in your heart.
Perhaps the feelings are strong.
Perhaps you don't feel much at all or no words come to mind.
Whatever your experience is,
This is okay.
Just resting here in the space of your heart for a few more moments now.
I wonder,
Is there something going on in your life at the moment that is making your heart feel heavy or tired?
Are there some emotions present in your heart that are connected to this heaviness?
Nothing to do,
Just noticing.
Can you allow these emotions to move through you like a wave?
Breathing into this experience and movement.
Breathing in,
Letting be,
Letting go.
And are there things in your life that make your heart sing,
Feeling light and free?
What emotions are present in your heart that are connected to this sense of lightness and freedom?
Again,
Allowing these emotions to move through you.
Breathing into this experience and movement.
Breathing in,
Letting be,
Letting go.
And so I ask you one final time and with genuine warmth and curiosity,
How are you?
Which part of you stands forward in the light of your awareness?
Can you offer this part of you a heartfelt smile?
Can you greet this part of yourself with love and acceptance?
Gently repeating these phrases in your mind.
I welcome and accept all parts of myself.
I enjoy getting to know myself.
I allow emotions to move freely through me.
I am open to growth and change.
Meditation is the act of getting to know yourself a little more.
And so I ask you,
What have you learnt about yourself today?
When you are ready,
Deepening your breath.
Giving your body any movements it needs.
Becoming aware of the sounds around you.
Suddenly you may open your eyes.
