Hello,
I'm Jessie Galvin.
Welcome to this evening meditation for gentle emotional awareness.
Give yourself a few moments to settle your physical body,
To find somewhere comfortable,
Either seated or lying down.
And when you're ready,
Close down your eyes.
The eyes gently closed,
Allow yourself to settle into the sacred space we created in our practice yesterday.
Feel the familiar warmth of your energy field,
Of your loving and protective boundaries,
Knowing that you are held and you are safe here.
Take a slow,
Deep breath into your belly.
And as you exhale,
Feel yourself relaxing wherever your body rests.
There's nothing you need to do in this moment.
There is nothing you need to change in this moment.
You are safe.
Simply be exactly as you are.
In your mind's eye,
See yourself sitting beside a gentle,
Crystal-clear pool of water.
This is part of your inner sanctuary,
Created for nurturing loving awareness.
Water is perfectly still,
Reflecting the soft light that shines on it,
Like a mirror.
Notice how the pool of water creates a natural boundary.
You can observe its surface without needing to dive in,
Just like you can notice your emotions without becoming overwhelmed by them.
As you sit here in your sacred space,
Begin to notice what you're carrying from your day.
Like gentle ripples on the water's surface,
Emotions may arise in this moment.
There's no need to change them or make them go away.
They are welcome here as part of your experience.
If you notice any emotional intensity here,
Remember you can always widen your awareness,
Like zooming out to observe that whole pool of water rather than just one ripple that you can see.
You are the spacious awareness that holds it all in your experience.
If it feels okay to do so,
Place one hand on your heart.
Feel its steady rhythm beneath your palm.
Gently place your other hand onto your belly and feel the rhythm of your breath.
This is your anchor,
Always here to ground you in the present moment.
As you rest here in your sacred space,
Notice how emotions flow naturally like water.
They don't need to be forced or fixed.
Your only role is to be the compassionate witness to your experience.
You notice any emotion feels too intense for you right now.
Imagine it as a ripple gently moving towards the end of the pool of water where it can naturally dissipate.
In this moment,
You choose how close or far you want to be.
Send soft breath towards any tension you notice in your physical body,
Like sunlight dancing on the water.
Your awareness brings warmth and spaciousness to these places in your body.
Gentle reminder to hold in your heart.
You are not your emotion.
You are the vast passionate space holds them as part of your experience.
Notice how your energy field naturally responds to this tender awareness.
It may feel like a soft glow surrounding you,
Holding you in its loving embrace.
As we continue,
Allow your attention to rest on whatever feels most nurturing.
You may focus on the steady rhythm of your breath,
The warmth of your hand on your heart,
Peaceful stillness of the pool of water,
Or the safety within your sacred space.
Feel the restorative power in simply being present,
Allowing yourself to be held in this gentle field of awareness.
Allow each breath you take to anchor you in your experience,
In your connection to yourself.
When you feel ready,
Take a deep breath in through your nose.
Sigh the breath out through your mouth.
I invite you to take a moment to thank yourself for this practice of tender presence.
Taking the time to cultivate this relationship with your inner world.
Gently start to deepen your breath.
Feel the surface supports your physical body.
Sense your body held and supported here.
Know that this tender awareness is always available to you.
May you take this softness into a deep and restful sleep.
Namaste
