Beginning to settle in for your practice.
Moving,
Adjusting,
Shifting in any way that feels good to you.
Allowing yourself to rest in a supportive position with a long spine,
Soft shoulders,
And an unclenched jaw.
Softening these areas,
Signal to your body that you're safe.
It's okay to feel freely.
If you're right here right now,
Chances are that something feels irritating,
Frustrating,
Or just a little too much.
And that's perfectly okay.
It's okay to feel this way,
As irritation is often a signal that you need some space,
A release,
Or a pause.
Instead of pushing this feeling away,
We're going to gently let it move through,
Out,
And then move on.
Take a big slow breath in through your nose,
And a long breath out through your mouth.
Again,
Breathing in,
And sighing out.
One more time,
But imagining that as you exhale,
It's like you're opening a pressure release valve.
And you're letting go of those initial feelings of tension and irritation,
Even if it's just a tiny little bit.
And then settle into stillness,
As your breath slows down and becomes steady,
An effortless rhythm moving in and out of the body.
Letting your breath be slow and steady.
Now bring your awareness to your body.
Notice where irritation is showing up for you.
Maybe it's in your jaw that could be clenched or held tight.
Maybe it's in your shoulders that could be lifted or tense.
It could be in your chest,
Your belly,
Or even behind your eyes,
Where you may feel a tension,
A squeezing,
Or just a feeling you can't quite shake.
You don't need to analyze it,
But just notice.
Wherever you feel this irritation the most,
Let your attention go there.
And imagine wherever you're feeling it,
There's some warmth placed on that area.
So you can imagine it's a pair of warm,
Comforting hands resting on that area.
Like a warm heated pillow or a warm stone placed over that area.
And allow that heat to soften the tension,
And instead filling it with comfort and ease.
Continue to breathe,
Noticing other areas that may feel that irritation.
As you breathe in,
Imagine you're creating space around these areas,
Expanding them so pressure can be released and tension eased.
Nothing forced,
Nothing too big.
Just a gentle expansion followed by a softening and a quiet release.
Continuing to breathe slow and steady.
With each exhale,
The irritation continues to leave your body.
Like the steam released from a pressure valve,
Or like air slowly leaving a balloon.
As you breathe,
You could even say something on the exhale like,
I'm allowed to release this,
Or I give myself permission to let this go.
Breathing in,
Creating space,
And breathing out,
Releasing the irritation.
And if the mind tries to pull you back to what irritated you,
Gently thank it for trying to help.
But say,
I will not be bound by this irritation,
I will not be stuck in this loop.
And then bring your attention back to the breath,
And back to your body.
Right here,
Right now,
Just let the breath become a steady rhythm.
And if irritation still lingers,
That's okay.
We're not trying to erase it,
But only soften its grip.
Taking a few more big,
Deep breaths.
Reminding yourself that this feeling won't last forever.
On these last few breaths,
As you imagine that tension and irritation being released,
Maybe you give it a color or a certain texture that feels right.
And physically watch that irritation leave your body as you breathe out.
And then bringing yourself back to your body once again,
By rubbing your fingertips across your palms.
And then taking your hands together,
Rubbing them together quickly,
Until your hands become warm.
And take your warm hands,
Place them over your heart,
And let that warmth spread into your chest.
Softening any of those lingering feelings of irritation or frustration here.
And then when you're ready,
Open your eyes or lift your gaze,
Closing your meditation practice.
Thank you so much for joining me today.
