Hi there,
My name is John.
This meditation can be used at any time.
However,
It's particularly useful when you're feeling weighed down with an emotion,
Or going through a challenging time and in need of some support.
So begin by making yourself comfortable.
You can sit on the floor or on a cushion with a nice straight back.
Or if you like,
You can also lie down if that's what you need today.
Listen to your body.
You're feeling nice and ready,
Gently allowing the eyes to close.
Gradually letting your awareness float inwards,
Resting on the sensations of the body.
Taking a few deep,
Nourishing breaths through the nose and out through the nose or the mouth.
Allow yourself to take some time out.
See if you can extend the out-breath,
Feeling the weight of your body sinking down into the surface below.
Noticing the contact points with what's underneath your hips or body against the cushion.
If you're lying down,
That'd be your back.
See if you can allow yourself to relax.
It's 5% more safe and you're supported in this moment.
Focusing your awareness now on the body as a whole and observing what arises.
Getting a picture of what's happening right now in the body.
Could be areas of comfort,
Discomfort,
Tingling or tightness or coolness.
See if you can find a motion or feeling or sensation in the body you're finding challenging.
Could be a feeling of frustration,
Sadness or even resistance to doing this meditation.
Choose something that feels safe to work with right now.
Directing your focus to it like a spotlight.
See if you can identify where it's showing up in the body.
You feel it around the heart area,
The head,
Maybe the navel,
The inside the body or outside.
If the feeling had a shape,
What would it be?
Does it also have a texture?
See if you can feel the sensation about getting caught up in stories or thoughts.
What things might mean.
See if you can separate the thoughts you're having,
Feeling and the sensation itself that you've located in the body.
See what comes up for you.
See if you can bring to it quality of non-judgment.
Letting it be there.
Letting it to occupy space exactly as it is.
Can you drop a small bit of resistance to it being that you might find underneath that there is what that's saying this shouldn't be here.
Not supposed to feel this way.
Just notice these if they show up for you.
Simply place them to one side.
Can you welcome this feeling?
Even just for this short amount of time.
Could you even offer it compassion?
Possible to offer yourself compassion for this feeling being there.
See what comes up.
Try not to judge what's happening.
Just allow whatever shows up to be there.
If it feels right.
I'd also like to ask a question.
Wanting to tell me.
What does this feeling want you to know?
Just remember storms will happen.
It's part of being human.
While we can't control the weather,
We can become skillful sailors.
As we approach the last minute of the practice.
In go of your focus.
Bring yourself to rest.
Noticing the peace of your body and the stillness of the present moment.
Slowly bring a bit of movement back into your body.
When it feels comfortable,
Slowly opening your eyes.
