Start to find a position that feels good for you right now.
Where you can be relaxed and comfortable.
And then start to relax the edges of your eyes.
As you gently close them,
If they're not closed already.
Notice how you're breathing through your eyes.
Notice how you're breathing through your nose,
In and out.
And see if you can pick up on the sensations of breathing.
Such as the colder air on the in-breath on your nostrils.
And the warmer air when breathing out.
Maybe you can feel the air on your upper lip.
Just a gentle breeze.
And then relaxing your jaw.
Unclenching your jaw.
You're safe to do that here right now.
Maybe you're aware that thoughts are going on.
And that's okay,
They can be there.
Just more aware of how they come and go.
And see if you can just let them think themselves and try to be here right now.
Not pushing anything away.
But being more aware of the sensations of breathing.
Relaxing your shoulders.
Just letting them drop.
And noticing again how the breath expands and contracts your ribs.
And your belly.
And then as you're more tuned in here on your inner world.
Just explore what is here right now.
Any feelings,
Sensations.
And a really powerful shift in perspective that can take us away from resistance can be,
Instead of asking,
Why is this here?
Asking,
What does it feel like for this to be here?
And while you explore,
Your breathing is calm through the nose.
Your shoulders relaxed.
Your jaw unclenched.
Really basking in this present moment.
And using the opportunity to explore what is within,
What's been waiting for you to listen.
And then as you're more aware of the sensations of breathing.
And noticing again how the breath expands and contracts your ribs.
These parts that sometimes scream for our attention.
Such as worry about the future.
Or some rather uncomfortable emotions.
They're only screaming for our attention so loudly because on some level we're not listening.
We're not hearing them.
So if we can start to listen a bit more to what they're communicating with us,
They will also stop screaming so loudly.
And we had touched on the powerful reframing of changing from,
Why is this here?
To what does it feel like for this to be here?
But you could take it even further.
You could actually start to build relationships with these different parts that just want your attention.
So you could say,
What does it feel like for you to be here?
What does it feel like for you to be here?
So that you're not questioning that part.
You're willing to see it as it is.
A part of you that wants to help you.
So you can start to build relationships with these different parts that just want your attention.
I invite you now to see if there's anything,
Any feeling here right now.
Any feeling here right now that you can meet with this approach.
Building a relationship and listening,
Because all it wants is to be seen and to be heard.
Cheers!
Making sure that your breath is calm,
Your jaw is unclenched and if there are any physical sensations as you explore this,
Also being with them and listening,
Building a relationship.
Exam closest to you and will approach any potential And maybe thanking that part or the different parts that you're picking up for how hard they've been working.
We often resist these parts because they're uncomfortable.
But really all these parts have been trying to keep you safe in their way.
Or to communicate something with you.
And from that perspective you can also see how worries about the future are just part of an ancient mechanism to make sure that you thrive.
Part of the stone age mind.
And when these thoughts come you don't need to label them as good or bad.
You can at times say,
Okay this is kind of unhelpful right now.
I'd rather tune in to this moment.
But thank you.
Thank you for trying to help me thrive.
Knowing that thoughts are just like heartbeats.
It's just what the mind does.
When you take time like today you become more at peace with the way that it works.
You can appreciate it for what it's trying to do.
And you can build a relationship with the different feelings,
Sensations and even thoughts.
So that nothing within is the enemy.
And you're just working to strike a balance that feels good for you.
Trusting that the more you return to this space the easier it will become for you.
And as we get to the end of the meditation just take a few minutes or just a moment for thanking your body,
Thanking your process.
And checking if there is any insight from today's time spent here that you want to take with you going forward.
And then locking that into your heart knowing that it's going to be with you from now on.
And then slowly bringing your attention into your feet,
Into your legs.
Slowly coming back to this room,
Taking your time,
No rush in the world.
As you're aware here of your whole body,
A bit more relaxed,
A bit more grounded,
A bit more present.
And opening your eyes.
Have a beautiful day or night.
All the best,
The Kiefer Freund team.
