Welcome to this meditation.
Let's begin by just coming into the present moment.
And asking your body what it needs right now.
How can you get more comfortable,
The most comfortable,
So the body can surrender and let go?
If you have discomfort or some chronic pain that has been weighing on you for a long while,
Maybe grab an ice pack or a few pillows to support that area of your body.
Settling in and taking a deep long inhale through the nose and sighing it out,
Letting everything go.
Let your meditation today not be about trying to force a stillness or a silence,
But just becoming present to what is.
Observing your thoughts one by one with curiosity.
Knowing that you are not your thoughts.
You're not the discomfort you experience.
That said,
Let's drop the shoulders down the body.
Imagine there's a string pulling on your pinky fingers.
Pulling those shoulders down.
Maybe you're shrugging a little.
And opening up through the collarbone,
Through the ribs,
Opening up the chest.
Knowing that you're safe.
Deep breath in through the nose.
Long,
Slow exhale for five,
Four,
Three,
Two.
Deep inhale.
Exhale for five,
Four,
Three,
Two.
That opening of the chest feels uncomfortable sometimes.
We have this need to protect and shield our precious,
Sensitive heart.
And sometimes in our desperate attempt to control and protect,
We push away people that we love.
Situations and opportunities.
We find ourselves feeling lonely and misunderstood.
We find ourselves feeling separate.
And that's not a feeling that you are supposed to endure.
In fact,
No human is supposed to live in solitude.
It's good to be alone.
It's not good to be lonely.
We can spiral in loneliness and we can convince ourselves that we don't belong,
That people don't like us,
That we're the monster who pushed them away.
Take a deep breath,
Continuing to allow that heart space to open.
If it feels really heavy,
Maybe just placing your hand there on your chest,
Maybe massaging a little to just allow any grief or sadness to come through,
Knowing you're safe.
Take a deep breath in.
Slow exhale.
And I want you to imagine and visualize all of the people that you love and miss,
Friends that you cherish and family that are far away or lost lovers.
Anyone that you might feel you need a hug from right now,
I want you to imagine them all surrounding you,
Holding you.
Go ahead and wrap your arms around yourself and then embrace.
Tightly,
Maybe you're sitting up or lying on your side,
I want you to hold yourself.
I am holding you.
You are loved beyond measure.
You are precious.
Let yourself be full.
Let it in.
Just continue breathing.
Continue holding yourself,
Feeling all of your loved ones around you,
Whispering,
I love you.
Let it all come up so it can come out.
You are the child of God.
You are a masterpiece.
You are infinity.
And when you're ready,
Simply release your hands to your sides.
Taking a few grounding breaths,
Facing the palms toward the earth,
Remembering the floor or the chair that you're sitting on.
Feeling the air in your nose and in your lungs.
Remembering how cherished you are,
And that it's okay to be alone,
But not lonely.
You belong here.
Your eyes drift open,
Just a millimeter,
Thinking a few times.
You are back into the space that you are in,
In the present moment,
Just recognizing how you feel right now.
It's up to you if you choose to continue on this path of allowing yourself to receive,
Not just from you and this meditation,
But from others.
You are the one that will always be out into the world and be you.
Thank you so much for allowing me to hold you today.
Always remember you belong.
Thank you.
