So we'll get into our meditation posture.
So make sure that your feet are on the ground,
Your legs uncrossed,
If you're sitting in a chair that is,
And legs,
So your thighs are parallel to the floor.
And so you might need to put a cushion or something under your feet,
Make your shoulders a little roll,
Let go,
Put any tension you might be feeling,
A little shake out,
Get into the body and make sure that your hands are resting on your lap.
And again,
If you want to put a cushion or something underneath them,
Support them,
You can do that.
And that your spine is straight,
So you're not leaning into the back of the chair,
But you're sitting upright,
But not too stiff,
Somewhere in between.
The spine is straight,
So you might like to imagine there's a string coming out of the top of your head,
Pulling your spine,
Your vertebrae into alignment.
So when you're feeling relaxed,
But alert and ready to start the meditation,
This is really important,
The setting up part for,
To have a more successful meditation.
Let's just take a little drink.
And off we go.
So if you wish,
You can close your eyes,
Just have a soft gaze in front of you.
So you're not sort of sharply focused on anything.
It's got a more general sense of awareness.
Just take a few deep,
Calming breaths to ground yourself and center yourself.
Just breathing deeply into the belly.
And just bringing your awareness down into your feet,
Feeling that connection with the ground and the earth beneath you.
Even if you're upstairs,
Just get a sense that the ground,
The earth is supporting the building that you're in.
Just knowing that it's supporting you at all times.
And just surrendering to that.
Letting go of any worries,
Any concerns.
Just putting those to one side for now.
Just being fully present in this,
In this moment.
Just noticing if there's any areas of tension in your body,
Maybe in the brow,
The jaw,
The shoulders,
Hands.
And if you notice there is any tension,
Just can you breathe into that?
And how does it feel just to let that go?
Just to know that we can't control everything.
The only thing we have control over is how we respond.
So how you're responding right now is a reflection to how you respond to everything in life.
So we can start by bringing that awareness into our bodies.
By meditation practice and then taking that off the cushion as we go out into the world.
And just breathing it all away now.
Knowing that right now you're safe,
You're protected.
Just keeping the spine straight,
Starting to slump down.
You can just gradually just keep readjusting your posture as necessary.
Do it in a flowing,
Gentle,
Kindly way without jerking.
Take it inventory now of your feelings,
Your emotions.
Any concerns,
Any worries?
And again,
Just noticing,
Is this something that you have control over?
Or is it safe just to let it go?
Maybe you're thinking about things,
Maybe thinking about a particular person who's done something to upset you or annoy you.
Are you able to forgive that person,
Forgive yourself as well?
Just replacing any feelings of irritation or annoyance with a sense of love and appreciation,
Especially if it's a loved one or a friend.
Just appreciate having that person in your life.
Just feeling into your heart,
Feeling the love that's already naturally there,
Because that's who you are.
And just feeling that love,
Just filling up your whole body.
Starting with the feet,
Going up the legs,
To your hips,
Belly,
Solar plexus,
Into the chest,
To your shoulders,
Down the arms,
To your hands,
Up through the neck,
Filling up your head,
Right up to your crown.
And now it's bursting out of your crown chakra,
Sending it right up into the heavens.
Just being open to receive love and appreciation.
And that love in return too.
The more we give,
The more we receive.
Just feeling that love emanating from every pore of your body now.
And just sitting now,
Letting go of any effort.
Just feeling that pure love,
Your true essence.
Just knowing that as you go throughout your day,
Throughout your week,
If anything happens,
If anybody says anything or does anything,
You hear something or read something in the news that knocks you off balance,
That causes you to feel a sense of security,
That knocks you off balance,
That causes you to forget who you really are.
Just remember,
You can always come back to them,
Come back to your heart.
Just that pure,
Unconditional love.
With kindness,
Of course,
Because we're human.
In a moment,
I'm going to ring the bell.
Of course,
If you wish,
Feel free to sit on as long as you wish.
