Welcome.
Please be comfortable,
If possible,
Letting your body and mind arrive,
Arriving each in our own way,
Into the moment,
Into the stream of life,
Perhaps resting back or down,
Feeling the ground,
Perhaps allowing a breath to really open up your body.
Open up your mind and with an out breath,
Letting go of any sense of should or should not arriving here,
Allowing your body to adjust the ways that you're in touch with the ground towards feeling really welcome as you are in life,
Streaming as it is.
Letting your body be heavy and also light.
And if you wish for this heart meditation,
For some people,
It's helpful to place a hand or both hands on the chest for a while or for the full session.
You might also like to feel as if you're breathing through your chest in and out through the heart.
If you wish,
Noticing if there's somewhere in your body just now that feels comfortable or wonderful or okay,
And letting yourself very gently,
Gradually,
And in a real way,
Get to know what that experience feels like.
If there's somewhere that feels good or wonderful or okay,
Gradually gathering near or in or around that area and letting yourself receive the sensations.
Is there a sense of lightness,
Softness,
Firmness,
Or flow?
There's no right answer.
Just leaving room for your own experiences in the moment to come across to you,
To be felt,
To be received.
And if it's a struggle for you to feel your body,
Then perhaps opening to sounds or opening your eyes to meet something that feels good to meet,
Whether sounds or colors,
Light.
And after some moments of allowing a meeting,
Receiving sounds or receiving light through your eyes,
Letting yourself also get to feel what it's like to meet something that feels good to meet.
Is there somewhere that feels openness or ground?
Is there a flow?
Just getting to know your own experience and perhaps returning to breathing through the chest,
If you like,
And having a sense of the whole of yourself,
All the layers,
All the lifetime.
Perhaps even connecting to a sense of yourself as a child and feeling what life would wish for this lifetime or for this child,
A simple and direct life wish.
It could be as easy as wishing ourselves relaxation.
It could be as big as wishing for awakening.
It could be as real as wanting to feel at home or at ease,
No matter what happens.
To feel confidence and groundedness in any situation.
You're allowed to really give room to what you find,
Whatever really feels like life's wish for you,
For your lifetime.
Sometimes the first thought may be the best thought.
Other times it may be good just to hang out for a little while,
Just feeling a sense of life in yourselves,
In your presence,
A sense of your lifetime,
All the layers of you filled with life already.
And what would the life movement be or the life wish?
What would be so good for this lifetime?
Openness,
Ground,
Lightheartedness,
Feeling love,
Clarity,
Freedom,
Whatever feels authentic for you.
And also slowly,
Without a rush and in our own ways,
Starting to get a feeling for how is it in your being and in your body to be allowed not only to be here and welcome as you are,
But also even to allow a sense of life with a capital L wishing you the best,
Whatever the best is in your felt experience today.
We can always come back and go with another wish,
But what is simple and direct today?
May I be at ease?
May I feel welcome?
How is it in your experience to be allowed to wish for yourself what is important,
Maybe even what is most important?
So getting a sense of a wish,
A life's wish for you,
For your lifetime,
And getting a sense of how it feels to have time and permission to empower that wish,
To let that wish flow in your bloodstream and in your breath.
Breathing perhaps through the chest,
In your imagination,
Or in a felt sense,
Perhaps allowing the wish to coincide with the breath,
Getting into a rhythm perhaps,
But also noticing if it's helpful for you to have a whole sentence to say in your mind and in your heart.
Like may I be at peace?
Or would it simplify things and feel more direct for you just to say one word,
Ease,
Or home,
Clarity,
Or freedom,
Whatever your word is,
Of course,
In your own language.
Or maybe what works really well for you is more an image or a combination of an image and a word or words,
Really going for it in your own way,
Relaxing,
Letting your body soften and unite with the ground.
Letting yourself have a sense of a generous breath flowing by itself in your body and mind,
And perhaps adding the sense of breathing through the heart or through the chest,
As if the breath came in and out,
Instead of through your nostrils,
Through your heart.
And being allowed to tune into what is important and how it feels to be allowed and empowered to spend some time wishing this on your own lifetime.
May I live with peace in all circumstances,
No matter what,
Or just a word,
Peace,
Or an incantation that may come to you in your own way,
Such as ease in all circumstances.
Getting a sense of the quality that you're tuning into,
How that feels in a bodily way,
And how it feels in your inner atmosphere.
If there's softness or solidness,
Fluidity or silkiness,
Letting it be and letting it be received.
And then with the help of your imagination,
If you wish,
Having a sense of letting that felt quality really fill each and every cell,
Letting it flow in your bloodstream.
Perhaps letting it even expand further than your skin,
Filling your whole being,
Perhaps a wider sense of being than just the physical body,
Filled with the sense of presence,
A sense of wishing for this quality that you can feel to fill your lifetime,
To fill your being.
And to fill all the cells of your body as well.
Giving time to make it your own,
Enough time to feel a quality of timelessness start to come in.
May I be at ease no matter what.
Letting your connection with the wish be vivid and also have a chance to reverberate throughout you,
Throughout your being,
Like the little circles rippling out on a lake.
And very gently and naturally in your own timing,
Today or another day,
We could just very gently and naturally release the sense of being a separate individual.
Releasing the quality as you feel it and as you name it into the space around you,
Above you,
Into the space below you,
Into the earth,
In all directions,
With as wide of a sense of your ecosystem,
As big of a space around you as you feel is vivid and real for you.
May all beings here live with ease in all circumstances.
May all beings here live with peace in your own wording or without words.
But staying in touch,
If possible,
With the feeling quality of what's important,
Of what life wishes for you,
Allowing that to expand,
To radiate into either a wider sense of me or maybe a wider sense of us.
May we be at ease in all circumstances.
Using your own words or images in your own rhythm.
May we be at ease in all circumstances.
Perhaps calling to mind individuals that you're aware of near you,
A tree,
A cat or a dog,
Another person.
Or perhaps you feel like allowing this flow to unfold into everything,
Not only what we consider to be living creatures,
Filling the air,
The cushions,
The ground,
Any walls that may be around you,
As well as people and other animals and creatures like trees or grass.
Whatever feels real for you.
Maybe going with that.
And if you like to use full sentences,
Then perhaps you could play with the phrasing,
May we be at peace or may we be free.
Or maybe you'd like to go with something like,
May there be peace,
No matter what,
Here.
Or may there be peace all through this ecosystem,
Including yourself in the we and in the ecosystem,
Enjoying that wider knowing of yourself,
The understanding that this body doesn't live without these other bodies.
And relaxing into that collectiveness,
The naturalness of wishing for the entire ecosystem to be well,
To live in peace,
No matter what.
And perhaps if it feels natural for you,
Opening wider and wider,
Your local ecosystem,
Radiating,
Expanding,
Spreading out into neighboring ecosystems as a wider sense of self or a wider sense of us or we,
A wider here,
A bigger now.
Perhaps the entire watershed or mountain range,
Desert,
Continent,
Island,
Sea.
On this continent,
May we live with ease in all circumstances.
In this watershed,
May there be peace,
No matter what.
Relaxing,
Not pushing,
As if we're uncovering a well or a wellspring and just letting it flow in its own way.
If it's a trickle,
Then letting it trickle and have its own music like a small stream.
Or if it feels like a wide ocean of togetherness and well-wishing,
Then allowing that sense of ocean to pull your mind that wide naturally in a way that fits you well.
There's no right or wrong way of doing this.
If it starts to feel abstract,
Then perhaps coming back to a smaller sphere,
To yourself or to your ecosystem or something specific in your ecosystem.
Or perhaps for you,
Your mind works well in getting a sense of kind of the congregation of all of life in this watershed,
On this mountain range,
In this city,
Whatever it is,
Wherever you are.
Letting yourself work with image,
Words,
And body sensations,
Felt qualities,
Freely,
Each in our own way.
Having a sense of life on this planet here and now and a sense of a heart filled with the deeper life's wish for you and through you to all of life around you.
A wider life,
A wider wish,
A wider flow.
Or coming back to something small and easy to connect with so that it's vivid for you,
So the flow has some aliveness in it by being specific.
And perhaps resting back and down,
Feeling the back of your body and the ground.
Just for a few moments,
If you wish,
Feeling the entire planet and all of the life of this earth,
The weird and mysterious and beautiful life forms,
Including yourself.
Vulnerable and powerful,
Particular,
And having so much in common,
So many elbows and eyes and toes.
May we all be at ease in all circumstances.
May we be at peace,
May we be at peace no matter what,
Here and now and in our lifetimes.
And perhaps we could open even wider still,
Here and now,
Beyond even this planet,
Beyond imagination and human knowing,
Allowing life beyond biology to come through with a heart full of friendliness and well-wishing.
Or a heart's connection to the possibility of friendliness.
In all places,
In all times,
May all beings be at ease and live with peace no matter what.
May there be ease and peace,
May there be welcome as we are,
And may there be clarity and freedom in all circumstances,
In all places,
In all times.
May there be peace,
May there be peace.
