Finding yourself in a comfortable seated position,
Noticing your contact to the ground,
Through your seat and through your feet.
Gently lengthen up through your spine and allow your shoulders to soften away from your ears.
If you're lying down for the meditation,
Just notice the contact that your back body has with the earth.
You can have your eyes closed or just a really soft gaze.
You might want to rest your hands on your body.
One hand on your belly and one hand on your heart.
Taking three deep breaths and sighing out with each exhale.
Now start to tune in to your internal world.
What's alive for you right now in this moment?
Are you feeling relaxed?
Calm?
Happy?
Do you feel nervous?
Agitated?
Frustrated?
Perhaps you feel a little sad?
Maybe even angry?
Or maybe you don't know and that's okay.
Really just noticing your feeling and can you locate that feeling in your body?
So if you're feeling nervous or anxious,
You might notice tightening in the tummy or fluttering.
And if you're feeling sad,
There might be a sense of heaviness or pulling.
And if you're feeling happy,
It might feel like a warm,
Fuzzy,
Light feeling.
Whatever is there,
See if you can just really be with it without trying to alter or change that sensation.
Just really allowing it to be there.
And then using your breath.
You might want to deepen your breath here just to create space for that feeling.
And if there's a really challenging emotion,
You might be feeling some resistance to it.
If you're noticing resistance,
Can you try and create space for the resistance?
Really noticing that resistance and holding it.
And try to focus on the sensations of the emotion.
And try not to get caught up in the thoughts and the labels around that emotion that are associated with it.
Just try and stay with the sensations.
See if you can really approach it with kindness,
Compassion,
Acceptance.
So nothing is wrong with what you're feeling.
Every feeling is welcome.
And just really allowing all of yourself to be shown here.
Allowing everything to be just as it is.
Without judgement.
Does the emotion expand?
Or get smaller?
Or intensify?
Whatever happens here,
That's okay.
Just allow it to move through you.
Just allowing yourself to fully be here.
Holding and witnessing this emotion.
Trying to not get caught up in the story.
And if that happens,
That's okay.
When you notice,
Just bring your awareness back to the sensations.
Back to the breath.
If you're not feeling anything,
Maybe there's numbness there.
Can you really tune in to that numb feeling?
Because numbness is a sensation,
So just see if you can really focus on the numbness.
Just be with that sensation.
And if you don't know what you're feeling,
Or there's lots of different things that you're noticing,
That's okay.
Just see if you can rest the mind,
The chatter.
And be with whatever is here.
However subtle or intense the feeling is.
See if you can just breathe more space into it.
Being fully present with your breath,
With the emotion.
Can you expand what you're feeling?
Let it fully be there.
Bringing in a sense of curiosity and compassion.
And if the mind drifts away,
Just gently pulling the awareness back.
Landing back with the sensations.
So taking three full breaths.
And sighing out with each exhalation.
Notice your body.
Notice your connection to the ground,
To your seat.
Start to become aware of any sounds that you can hear around you.
So gently coming back.
And you can start to just invite in some little movements into your fingers and toes.
And then gently blinking open your eyes.
And coming back into the room.
