Welcome friends.
Let's take some time for a simple practice of allowing life to be just as it is.
As you sit tall and prepare for your meditation,
Lengthen your spine.
Feel your hips supported by the earth or the chair and your crown extending tall towards the sky.
Take some soothing and cleansing breaths.
Feel your breath move down low into the belly,
Expanding your center.
And feel your breath touch the heart,
The chest rising and falling with each in and out breath.
As you breathe and as you settle,
Feel your attention blend inward.
Take a moment to check in with yourself.
What's it like to be you today?
Just notice what's surfacing.
Are there sensations or emotions that are calling for your attention?
Perhaps you're distracted by thoughts.
Thinking about what came before,
Thinking about what's coming next.
If you're noticing distracting thoughts,
Just let that be for a few breaths.
Really know thinking,
Thinking,
Just to bring awareness to those thoughts,
But not get caught up in them.
And then come back to the breath.
If sensations or emotions are strong,
Let them be.
Notice them without judgment.
Try not to label or get caught up.
Stay in the space of recognizing what you're aware of.
Bring a kind and gentle presence to any sensations or emotions in the body.
You can mentally note what you're feeling.
Mentally note pain or tingling,
Tension,
Warmth or coolness.
Notice where you're feeling sensation.
Sense some breath into the areas of the body where you're noticing sensation.
See if you can just let it be.
If you're noticing emotions,
Recognize where they're living in your body and how you know what you're feeling,
What you're feeling.
What are the qualities of the emotions?
Are you feeling warmth or burning,
Quenching or squeezing?
If you're feeling anger,
How do you know you're feeling anger?
If you're feeling sadness,
What does it feel like?
Stay with the feelings.
Stay with the sensations so that you're not getting caught up in the story of the mind about why you're feeling what you're feeling,
Where it came from.
Just feel into it and let it be.
Bring a kind attention,
Sweetness and tenderness to whatever's going on within you and let the breath flow.
When you're not identified with the feelings or the thoughts or the emotions or the sensations,
Use freedom and ease.
Sense that now as you breathe,
As you bear witness and as you allow all things to be in your inner life.
The music will continue for a few more minutes.
Feel free to stay in the space.
Thank you for befriending yourself.
Namaste and blessings.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
