Welcoming Yourself In All Fullness

This meditation is designed to help you connect to yourself on a deeper level. It's recommended to do it in the morning, right after waking up to allow the benefits to be carried into the rest of your day. Welcoming yourself is the most powerful thing you can do to support inner peace, self-compassion, and self-acceptance. You are welcome. You are enough. Thank you for being here.

Transcript

Inviting you to just relax maybe a little bit more find a comfortable seat a comfortable lying posture also of course very possible whatever is comfortable for you right now this moment whatever allows you to welcome yourself in all fullness and whatever allows you to be comfortable for the next 20 minutes or so for this meditation and if you want to if it's also possible and comfortable for you closing your eyes or lowering your gaze and if at any point you wish to open your eyes for whatever reason just do it welcome the site back into the meditation and in your posture at the moment bringing some extra ease into it the welcoming that we do here it's a kind of welcoming of a friend not the kind of welcoming of an official celebration where you see soldiers for example or policemen standing in line it's not formal we're doing informal welcoming and inviting you to scan your body with a soft and friendly intention starting from the top of your head scanning to see how does my body feel maybe seeing if you can bring a little softness to the area around the eyes the jaw maybe bringing a slight smile into the face a physical smile or the idea of a smile the sense of a smile scanning further down softening the throat area the neck the shoulders letting the shoulders melt as it were from ice to water the chest maybe seeing if you can soften the area around the heart scanning down further the back the belly letting the belly be soft the hands seeing if you can bring a bit of extra softness into the hand and further down the sit bones perhaps sensing the connection with the chair you're sitting on or the cushion further down the legs knees calves and shins all the way down into the feet letting the feet be soft as well perhaps noticing contact between feet and floor or feet and mattress whatever it is for you and seeing perhaps if you can relax yourself even a little bit more if you notice that you're holding on to any tension that's not needed to help you sit upright or to help you lie down comfortably then inviting yourself to let the tension go on the exhale inhaling deeply and exhaling a little deeper welcome perhaps saying to yourself silently or out loud welcome body and welcome with your name so welcome you'll stop in my case and then let's bring a gentle awareness to the waves of the breath and resting your attention a place in the body where you can sense the breath most clearly perhaps a cooler air moving past the nostrils and a warmer air moving out or maybe for you it's in the throat or the rising and falling of the chest or perhaps the expanding and deflating of the abdominal wall of the belly and once you have found that place where the breath is sensed most clearly resting your attention there it's almost as if you're placing an anchor in that area anchor for your attention and then following the in-breath for its full duration and the out-breath for its full duration you noticing the rising and the falling the inhalation the exhalation and saying to yourself silently or out loud welcome breath welcome life and perhaps you notice the mind wandering perhaps your mind is frantic lots of thoughts going on or any motion that's lingering around and as soon as you notice this that's when you're mindful again and when you notice then deliberately kindness and relaxation bringing your attention back to the sensations of the breath and I'd like to invite you if it's possible for you to place one or both hands on your heart area and tuning into the sensations in this area for a moment letting go of your attention on the breath and noticing what can I feel underneath the palm or palms of my hand do I sense my heart beating perhaps do I sense warmth whatever is here for you right now for a moment to moment maybe emotions come up for you as well perhaps there is joy or gratitude or sadness exploring your physical landscape around the heart but also your inner landscape noticing what's going on for you what's here in this moment and when you're ready for it now also saying to yourself silently or out loud welcome heart you are welcome and whatever is in your field of awareness in the moment welcoming that naming it welcome joy welcome warmth welcome sadness or whatever it is for you opening up fully 100% to what is here right now and perhaps there's something lingering around underneath what you're welcoming something that you might be slightly reluctant to open up to but inviting you what can you allow to surface so that you can hold it and explore it with a kind and welcoming attention welcome opening up you you whenever you're ready gathering your attention again bringing it to your anchor point on the breath perhaps it's the same place that you chose before perhaps it's a different part of the body where you can most clearly sense the breath and where you can welcome the breath into your experience letting the exploration of your inner landscape slowly but surely melt into the background and as you're tuning into the breath noticing how each in breath is nourishing you energizing you and how each out breath is helping you soften and soothe and relax for the last moments of this meditation continuing to sit or lie letting the words of this poem by Juan Ramon Jimenez sink into your experience I am not I I am this one walking beside me whom I do not see whom at times I managed to visit and at other times I forget the one who remains silent when I talk the one who forgives sweet when I hate the one who takes a walk when I am indoors the one who will remain standing when I die

Reviews

thank you, Josta. 🙏
(loved the Jiménez poem at the end ♥️ )