Welcome to your guided meditation.
Get comfortable in the seated position of your choice with a tall,
Neutral spine.
Rest your hands wherever they naturally fall.
Gently close your eyes or soften your gaze.
Let's begin by taking a few deep,
Slow breaths together.
Breathe in deeply,
Feel your belly expanding,
Your chest rise.
Then slowly exhale,
Feel yourself grounding and softening.
Deep breath in.
Slow breath out.
Let your breath find its own natural rhythm.
Soften your face and your jaw.
Relax your shoulders,
Arms and hands.
Relax your belly,
Noticing its gentle rise and fall.
Relax your buttocks,
Legs and feet.
Relax your heart.
Allow yourself to settle right here in your body,
Using your breath as an anchor.
Breathing in.
Breathing out.
Let your awareness move with your breath.
Enjoy the natural,
Smooth flow of your breathing.
Now bring a gentle,
Friendly and curious attention to the thoughts in your mind.
It's your mind's nature to create thoughts,
And that's okay.
Notice how every thought arises,
Lingers for a moment,
And then fades away.
Another thought comes,
Uninvited,
Without reason.
Thought after thought.
They are all very impermanent,
So let them pass by like clouds in the sky.
You are simply learning to return to your breath whenever your mind pulls you away.
Be with your breath,
Present in the moment,
Rather than caught up in the stream of thoughts.
When your attention drifts to a memory,
A worry or a fantasy,
Gently and kindly bring yourself back home to your breath.
Slowly bring your attention to your heart.
It's natural for your heart to generate emotions,
Different energies flowing within you.
Allow yourself to feel these emotions,
Hear them,
And see them for what they are,
Without becoming them.
Take a moment for gentle inquiry.
What is happening inside me right now?
Bring a warm,
Curious attention to your experience.
What word would you use to describe it?
Where do you feel it in your body?
What kind of sensations is this energy or emotion creating?
Notice if there is tightness in your throat,
A knot or pressure in your belly,
Or heat in your chest.
Listen closely.
Emotions often carry messages or insights.
Stay in touch with your breath as you explore these feelings.
Every emotion influences your heart rhythm.
So take a moment to observe these shifts in your body.
Let yourself taste the different flavors of your heart,
Fully present with whatever arises in this moment.
Whatever emotion is present,
Let it be.
Offer it compassionate,
Non-judgmental presence.
If it feels right,
Place your hand on your heart.
Feel the warmth of your hands,
A gentle connection to your essence.
Silently say to yourself,
I'm safe.
I'm enough.
I'm safe.
Listen closely to the whispers of your heart.
What does your heart need most in this moment?
Offer yourself phrases of loving kindness.
May I be happy.
May I be peaceful.
May I accept myself just as I am.
Offer anything that your heart longs for right now.
Let these words soften and open your heart.
Feel the sweet,
Loving energy spreading through your entire body,
Filling you with warmth and compassion.
As this energy grows stronger,
Extend it outward to the world.
May all beings be happy.
May all beings be peaceful.
May all beings live with ease.
Sit quietly for a few moments.
Notice the sensations in your body and the feelings in your heart.
Sense the sweet love you carry within,
Both for yourself and for others.
Dorothy Hunt wrote,
Peace is this moment without judgment.
That is all.
This moment in the heart space,
Where everything that is,
Is welcome.
