Hello and welcome to meditation.
As you settle into your body and you feel what's present for you at this moment and you feel what's present by first grounding yourself in this moment feeling your feet touching the ground,
The sensations of maybe texture,
Temperature or maybe if you're cross-legged and seated you might feel the sit bones grounded and you can also feel the weight of your body rooting into the earth.
Almost as if you can really feel that pool towards the center of the earth grounding you,
Giving you support,
Sustaining you even when times around us seem to be chaotic and stressful and hard to be with.
There's always this pool that this is going towards the center when we connect with our bodies and the groundedness that we can tap into.
You How does groundedness feel in your body?
Where can you feel and how can you feel the support inside yourself in your body?
And as you contemplate this place of groundedness,
This support that is felt within that might not really have a reason or an explanation to be there but it's felt.
If you really feel the ground,
Feel the floor,
Feel the sensations as you feel this ground I invite you to bring what's present in front of you,
To bring to your mind,
To bring to your heart,
Not to create stories around what it is but just to be with.
To be with.
How does it feel to have anxiety?
How does it feel to be in transitioning?
How does it feel?
Whatever it is that you are bringing to yourself at this moment that is present to you and I invite you to feel in your body the sensations of that which is present.
How does it feel in your body?
So for me right now,
Rawness feel like a burning sensation in my chest.
It feels like my breath is not full.
It feels alive in a way without telling the story of why I'm feeling like this or what is going to happen in the future.
So without reaching towards the past or the future just be with what's present to you in your body.
You Without judging,
Without saying it shouldn't be there,
Simply allowing it to be as it is.
Noticing the detail of the sensations in your body.
Noticing that you are aware of the felt sense in the body.
And you make space.
You allow what's present to be present without pushing it away,
Without making it stay,
Simply being with it.
Noticing where in your body what's present can be felt.
You And what is it asking of you right at this moment?
What is it really behind that is meaningful to you?
What's the need?
You So for me,
The rawness of the heart is a need for love and for understanding,
A need for connection.
What is present for you behind what's present for you?
What is the need?
What really matters and what is present for you at this moment?
You you And can you give what matters to yourself?
Can you offer,
Can you bring in some compassion or gratitude or kindness towards yourself and what really matters?
You And meeting what's present and what really matters behind what's present with tenderness,
With a loving attitude.
Looks like maybe placing your hand on your heart or maybe saying kind words to yourself internally.
Something like,
I know it's hard but I'm here.
I'm here sweetheart.
I'm here sweetheart.
I know it's hard but you're not alone.
How can you take the responsibility for yourself?
Not to say that what others do don't matter or the circumstances and agitation of life should not be taken into consideration but to help you be with all of those.
To give you tools to be with what is.
You As you listen to your body,
To what your body is asking to cultivate this nurturing quality towards yourself.
It might feel like moving,
You might feel like smiling,
You might feel like crying,
You might feel like just being still.
My invitation to you is to truly listen and honor yourself without judging,
Without censoring.
And how does it feel like in your body to offer kindness,
Compassion?
Even if it's not fully there to be felt,
How does it feel to offer,
To at least offer?
And I invite you to again feel that groundedness.
Feel the feet,
Feel the sit bones,
The weight of the body,
The support of the earth beneath us all,
Present at all times.
And be with that sensation of groundedness wherever you might feel groundedness in your body.
Maybe the sensations of your feet or of your sit bones.
And as you feel your body and you offer this gratitude,
This nurturing attitude towards yourself,
Notice what's present right now.
It might be that the same thing is still present,
It might be that it has changed.
And notice that you can always welcome,
Always offer the space for what's present to yourself.
And as you do that,
As you create space,
Maybe the focus or the heaviness of that,
The soles into the space a little bit.
Not because you want it to go away,
But because you welcome it.
And as I ring the bell for us to end the practice,
I invite you to welcome the sound of the bell in your space.
Thank you.
