Welcome friends,
To this special session made just for you and your heart.
We're going to move through a series of emotions and belief systems throughout this meditation.
And we'll start just by regulating our nervous system to let the body know that this is your time to rest and receive.
You give so much to your family members,
To your loved ones.
And so without an agenda or an expectation of this time,
Just give yourself permission to receive for this next 15 minutes or so.
You deserve peace.
You deserve joy.
See if you can become 5 or 10% more comfortable wherever you are.
Adjusting your arm position,
Lowering your shoulders.
Maybe you tuck a pillow underneath your knees for lower back support.
Maybe rotating the head and neck a few times to release any tension.
I really want this session to feel really present in your physical body instead of just escaping.
So really take your time adjusting and moving in a way that feels really good in your muscles.
Relaxing your eyebrows,
Your ears,
Your jaw.
Checking on the shoulders,
Maybe even giving yourself a little neck massage with the fingers.
Breathing in and a slow exhale through pursed lips.
Relaxing your eyelids.
Maybe so much so that you can just barely see through your eyelashes.
Maybe your lips part just slightly and slowly exhale.
Reminding your body that in this moment you are completely safe.
We're going to begin to move deeper into the subconscious mind now.
As the busyness of the day starts to fade,
Consciously placing any to-do's to the side.
Any circumstances,
Knowing that you can pick it all back up when you leave this session if you want to.
In fact,
There's no need to force silence or stillness here.
Maybe jotting down any thoughts that are persistent.
Allowing it to leave your mind for the moment.
Maybe it's an emotion arising.
An anxiety,
A situation,
A person.
Remember that what you resist will persist.
I invite you to welcome whatever is present right now to sit at your table.
Even if it feels a little bit daunting or heavy.
I'm here with you.
Keep breathing.
And now that it's here with us,
I want you to scan your body wherever you're lying or sitting right now.
Start to notice different body parts.
And if you could find where this persistent thought or emotion is in the body,
Where would that be?
Maybe there's a bit of a heaviness in the chest or a tightness in the belly.
Maybe there's several places of discomfort or numbness.
Maybe you can pinpoint the strongest place.
Find one spot in the body to focus on for now.
And can you breathe into that place?
Just focusing now on the sensation only or lack thereof.
Numbness,
Tingling,
Tightness,
Pressure,
Whatever it is,
Breathe into it.
Letting go of the thoughts around it.
Focusing only on that space in the body until something shifts.
You're doing so good.
Keep staying in the body.
If thoughts try to take your attention,
Honor them.
Listen to them.
Find them again in the body.
Maybe even placing a hand wherever your focus is,
Wherever needs extra attention.
Allowing for a wave of compassion to move in.
Honoring any criticism that might be arising.
We think about how self-criticism maybe once protected you from harm.
And so we thank it.
And we also know that we don't need that protection anymore.
Sitting with that sensation.
That warmth of receiving.
Filling your heart space to the brim.
It might even feel a bit overwhelming and it's okay to breathe deeper or even move your body.
Just receive.
You're okay to be here.
Receiving love.
There's no wrong way to do this.
Even if you feel nothing,
Just be with that.
But if something is coming up,
Let it come up and out.
Let your eyes well up,
Let your hands shake.
Let rage arise in your belly.
Let fire come through your lungs as you exhale.
You don't have to know what's happening or if something is happening.
Just keep breathing.
Sometimes we use meditation to escape from reality.
And if there's some truth that is arising for you now.
We don't want to run away from that.
We want to welcome it.
Bow to it.
And then give it to our higher power to resolve.
Noticing how that feels for you.
To surrender the frustration,
The circumstances.
Knowing that whatever it is,
Is already resolved in the highest expression.
You declared joy.
And so it is.
Already in the works for you.
All you have to do is receive it.
With your breath.
With your willingness.
With your courage.
And saying thank you.
We're going to start bringing our awareness back into present day.
If you'd like to turn onto one side in a fetal position for the final few moments.
Go ahead and make your way there now.
Or simply cross your arms over your chest.
Holding yourself.
Tucking your chin in.
Listening to the sounds of the birds.
The subtle sounds of the forest.
The music.
And integrating this relationship that you've cultivated today.
Starting to wiggle your toes.
Bringing your knees to your chest.
Giving yourself a nice big squeeze.
Maybe a little kiss to your knees or your arms.
Thinking yourself deeply.
For showing up today.
For you.
And when you're ready,
Simply blink the eyes open.
Maybe staring at a focal point for a moment while you welcome in this day,
This moment.
And remember that you can come back here anytime you want to.
I pray that you would continue to experience a beautiful,
Intimate and deepening relationship to self and to the divine.
Thank you so much for practicing with me today.
And I will speak to you soon.
Many blessings.
Namaste.
