So when you're ready.
Find a comfortable position for your body.
Maybe you close your eyes.
And just notice your body.
Exactly as it is right now.
Feel the points of contact between your body and the surface beneath you.
Notice the places where your body makes contact with the floor,
The chair,
The bed.
Whatever is supporting you.
And feel the temperature of the air against your skin.
Notice the movement of your breath.
Now take a slow breath in through the nose.
And a long breath out of your mouth.
Again,
Inhaling.
And exhaling.
One more time,
Breathing in.
.
.
And slowly breathing out.
And release any control you have of your breath.
And let it settle into a natural rhythm.
As you settle here.
Imagine that you're standing inside a familiar home.
And this home represents you.
There's rooms that you know well.
Spaces that are open and bright,
Cozy.
These are the parts of you that are easy to acknowledge.
The parts that you're proud of.
The pieces of you that you freely share with the world around you.
And you walk through the home to another room.
And this is one that you don't visit very often.
You've walked past the door a thousand times.
But rarely do you go in.
Begin by visualizing yourself standing outside of the door.
Notice the door.
What happens in your body as you stand here.
Is there curiosity?
Resistance.
Tension.
Or maybe there's nothing at all.
Whatever you notice.
Let it be there.
Take another big deep breath.
When you're ready,
Place your hand on the door.
And gently open it.
And step inside.
Pausing here for a moment.
Allowing your eyes to adjust.
Just notice what's here.
Maybe a memory comes forward.
Or an emotion.
Maybe it's a word.
Or a version of yourself that you've tried to run away from.
Maybe it's something that is within you that you tend to judge.
Ever comes forward.
Resist the urge to immediately push it back down.
You don't have to analyze it.
You don't have to fix it.
Just notice.
You ask yourself?
What part of myself have I been trying not to see?
And asking yourself.
What feeling do I have the hardest time allowing myself to feel?
What do I judge in myself that I would meet with compassion in someone else?
And finally,
What is this part of me trying to tell me?
Without judgment.
Just listen.
And just notice any part of your body that maybe feeling sensation or tension.
Maybe you take a hand,
Place it on that part.
Allowing the warmth of your hand to soften that area.
And tell yourself.
I can acknowledge a part of myself without letting it define me.
It's okay for these places and these rooms to exist.
And then begin to make your way back towards the doorway.
Knowing that you can return to this room anytime you want.
And then step through the door.
Gently close it behind you.
Take a big,
Deep breath in and out.
Knowing that even going into that room You brought some light and energy there.
You did some of that shadow work.
Acknowledging and seeing what was in that room.
Well done.
Begin to wiggle fingers and toes.
Return your body to the here and now.
Opening the eyes.
And closing your meditation practice.
Thank you so much for joining me today.
