So as we enter the festive season,
Or really at any point in our lives,
Acknowledging that we may feel a whole host of emotions.
Maybe there are feelings of joy or gratitude.
There also may be feelings of apprehension or disappointment or loneliness.
And the invitation for this practice is really to welcome yourself exactly as you are.
Not needing yourself to be any different and to offer yourself some kindness and compassion.
So we begin by finding a comfortable position and really checking in with your body.
Would it feel more supportive to sit or even lie down for this practice?
Finding your posture and making any last adjustments to allow yourself to feel that extra bit more comfortable.
And then beginning to come to stillness.
Perhaps softening the gaze or closing the eyes partially or fully.
And starting with a few deep embodied breaths.
Inviting in a deeper inhale and allowing the exhale to extend.
Doing this a couple more times.
And then allowing the breath to find its natural rhythm.
And allowing your awareness to fill your body.
A kind and tender awareness.
Noticing what it's like to have a human body in this moment.
Opening to any sensations of warmth or pulsations,
Vibrations.
And perhaps inviting a softening through the body.
Softening in the muscles of the face.
In and around the shoulders.
Can the belly be soft?
And seeing if you can breathe in space to areas that feel contracted.
And seeing if you can let go of any unnecessary tension with each out breath.
And seeing if you can hold any residual discomfort with a gentleness.
And then beginning to anchor in the breath in the body.
Feeling the movement of the breath in the body.
Feeling yourself breathe in.
And feeling yourself breathe out.
And seeing if you can give yourself a gentle smile of knowing whenever you notice your mind jumping around.
No big deal,
It's what all our minds do.
And beginning to notice how each in breath nourishes you.
And noticing how each out breath brings a sense of ease.
Allowing yourself to be soothed by the rhythm of your breathing.
And as you anchor to the breath your wider awareness may notice other aspects of your experience.
Perhaps an emotion is present.
Maybe there's some agitation or calm.
Vitality or dullness.
Busyness or quietness.
Taking a moment to notice what's here.
And giving yourself permission to be exactly as you are.
And to feel exactly whatever you are feeling.
Nothing to do,
Nothing to achieve,
No one to be.
Just being with what is,
With gentleness.
You might like to offer yourself a hand over the heart or elsewhere on the body that feels supportive.
Maybe feeling that gentle warmth or pressure from the hand.
A reminder that it's not just your awareness but your kind,
Gentle awareness that you bring to this moment and to yourself.
And now beginning to rest your attention on each in breath.
Noticing how each in breath nourishes you.
How each in breath energises you.
And if you like beginning to offer yourself kindness with each in breath.
Maybe feeling the qualities of compassion and kindness arriving with each in breath.
Or if you like maybe there's an image or some words of kindness that ride on each in breath.
Maybe a warm glowing light or maybe some words such as,
May I welcome myself exactly as I am.
May I allow myself to feel whatever I am feeling.
Others are feeling just like this,
Just like me.
May I be at ease and may I be at peace.
Keeping yourself with kindness with each in breath again and again.
And now with your breath as an anchor opening your field of awareness a little and noticing if there's anyone who comes to mind or who appears in the field of your awareness.
Could be anyone or someone who's struggling in some way or even a particular group of people or beings you care about or just others in general.
Maybe those who are finding this period challenging in some way.
Beginning to see them clearly in your minds eye.
And if you like,
If it feels just right for you,
Offering your out breath to them.
Noticing how there is a natural ease with each out breath.
And if it feels right,
Offering the ease of each out breath to the person or people who may be appearing in your mind.
One breath after another.
Sending ease,
Compassion,
Healing,
Joy,
Anything you like.
Naturally and gently sending them something good with each out breath.
And when it feels right,
Breathing in for yourself.
Nourishing yourself with each in breath one breath after another as long as you wish.
Nourishing your own heart,
Strengthening your own heart,
Filling your own heart.
And when it feels right,
If the time comes,
If someone else appears in your mind who you would like to offer something good,
Then shifting your attention to the out breath and breathing out for them.
Bringing them the ease of each out breath again and again.
And when it feels right,
Breathing in for yourself.
And from this well of compassion,
We can extend this kindness further.
So perhaps getting a sense of this kindness,
Extending out in all directions to include all animals,
Plants,
Trees and Mother Earth herself.
Sending care and compassion outwards in all directions.
And now gently releasing the practice,
Inhabiting the body a little more fully,
Allowing your experience to be just as it is.
Allowing the meditation to be just as it was.
And if only for this one moment,
Allowing yourself to be just as you are.
And then when you're ready,
Slowly opening your eyes.
And as we come to a close,
Considering if there's a small gesture of care that you would like to offer yourself,
Whether in these next few moments or for the remainder of your day.
And also considering if there's an act of care you can offer to someone or those who may be struggling in some way.
Reaching out if the circumstances allow,
Knowing that we all deserve kindness,
Safety and peace.
