Welcoming everything just as it is.
That is the theme of this meditation.
So often when we encounter something that is stressful,
That causes a sense of dis-ease or distress,
We want it to be different.
We want it to change.
We'll sometimes do our best to change it,
To alter it in some way.
And no matter what we do,
That stressful event is out of our control.
We are not able to change it,
But there is something that we can change.
And that is our own response.
How we respond to the stressful events is what gives us the power,
Empowerment.
It gives us a sense of feeling balanced and at ease no matter what comes along in our life.
So this technique of welcoming includes breathing,
Relaxing,
Feeling,
Watching,
And allowing.
It is a technique that can be used in any moment,
Whether you're feeling something that is pleasant,
Unpleasant,
Or neutral.
And the more you apply this,
The more you practice this technique in your daily life,
The more readily available it will be at times of distress and dis-ease.
It will help you to move through them with confidence and with grace.
So let's take a moment to find a comfortable position,
Maybe seated,
Maybe lying down or standing.
And notice how your body feels in this moment.
Notice the sensations that you feel where your body is resting upon the surface that is holding you.
Notice the temperature of the air on your skin.
Notice sounds,
Images,
Even if your eyes are closed.
You may choose to have the eyes closed or open,
Just resting as you turn your attention inward.
Smelling smells,
Tastes in the mouth,
And noticing the sensation of your breath as it flows through the tips of your nostrils,
Through your nose,
Down through your throat,
All the way down to the bottoms of the lungs,
Sensing the breath as it flows in its own rhythm in and out of your body.
Perhaps sensing gentle movement in the abdomen,
In the ribs,
In the space between the collar bones,
Between the shoulder blades,
Expanding and releasing as the breath flows in its own rhythm.
Fully attentive to the breath as it moves through your body,
Welcoming each inhale with each exhale letting go of all that does not serve you in this moment.
Allowing everything to flow freely in and out as you relax the body.
Embrace your body just as it is,
Inviting relaxation in your whole body,
Noticing any of tension,
Of holding,
Of tightness,
And softening,
Releasing,
Letting go,
Welcoming your whole body to relax as the breath moves throughly,
Freely through your body,
Over your head,
Open,
Spacious,
Welcoming everything just as it is,
Noticing any sensations in your body that may be standing out,
May be calling for your attention in this moment,
Welcoming the sensations just as they are.
Notice where the sensation or sensations are located as you feel them just as they are without trying to change the experience,
Continuing to welcome the breath to flow freely,
The body to relax,
Welcoming,
Feeling sensations just as they are.
Noticing how your body is affected by this sensation or sensations,
Noticing if any emotions or thoughts arise as you feel the sensations,
Noticing how your body is affected,
How your mind is affected,
And also noticing how you are able to take a step back and observe,
To watch as all of this is happening,
To watch the breath,
To watch your body relax,
To watch the shifting sensations,
Emotions,
And thoughts as they flow freely,
Welcoming everything just as it is,
Allowing everything to be just as it is,
Allowing everything to flow freely in its own rhythm,
Without trying to change or alter your experience in any way,
Welcoming,
Noticing,
Relaxing,
Feeling,
Watching,
And allowing.
Holding space.
Holding space for every sensation,
Every emotion,
Every thought to flow freely in its own natural rhythm.
Noticing if your thoughts have drifted away and welcoming that awareness.
Welcoming the understanding of where your mind tends to go,
And maybe gently drawing your attention back to breathing,
Relaxing,
Feeling,
Watching,
And allowing.
Noticing how your body feels in this moment.
Noticing the breath.
Noticing sensations,
Emotions,
And thoughts,
And how it feels to welcome them all.
How it feels to welcome yourself just as you are.
Awakening to your true nature,
To the state of wholeness.
Remembering that you are whole and complete just as you are in this and every moment.
As you prepare to embark upon the next step of your journey.
Sometimes you may set the intention to continue holding space for yourself in this way,
Welcoming,
Breathing,
Relaxing,
Feeling,
Watching,
And allowing everything,
Flowing freely,
As that is the nature of life.
Love and light to you as you go about the rest of your journey today and every day.
