As you sit and allow your awareness to sink into your body,
You can move your attention,
Your awareness to the area around the heart and just sense what your intention is right now for this practice What really brings you to this meditation?
Allow yourself to feel or sense what's most sincere for you right now,
No rights or wrongs Ask yourself,
What really matters to me right now?
More presence in your life?
Opening your heart?
Touching peace?
Touching inner freedom?
The sense of your natural wings?
Knowing who you are?
What's your intention?
You might gently scan around your body noticing if there are any areas of tightness or tension Inviting and allowing them to soften a little Perhaps softening the brow Perhaps softening the muscles behind the eyes You're safe in this moment,
You can relax and let go Perhaps opening the mouth and moving the jaw slightly Perhaps allowing a slight smile to form at the mouth Opening Can the tongue relax?
Can you sense your mouth,
The inside of your mouth?
You can put the weight of the world down and allow your shoulders to drop gently away from your ears,
Away from your neck Filling the shoulders with awareness Aware of the energy that moves up and down the arms Perhaps you can allow the hands to rest in an open and easy way,
Effortless Soft Guard down Perhaps you can feel the aliveness inside your hands Awake Tingling,
Vibrating Openness in the chest Perhaps taking your awareness to your heart space Perhaps inviting a smile,
An openness,
A smile to your heart space Visualising the curve and shape of a smile spreading through your heart Not to cover over anything,
But to make space and be open and aware of what's here now If there's a knot or tightness holding on in the belly,
Can you release that,
Let go a little Let the next breath be received in a softening belly Notice the belly softening,
Inflating Coming back to the body when the mind wanders,
As it will,
As it does Sensing the pelvic region,
The energy flowing into you,
Filling the pelvic region Aware of your feet Feelings inside the feet Widening your attention,
Sensing the aliveness in your whole body Tingling,
Coolness,
Heat,
Twitching Letting it all happen Open to sensation,
Open to sound Focusing on and feeling into this moment You might rest here,
You might rest in this field of sensation and aliveness Coming back to the sensations when the mind wanders Aware of the aliveness always shifting,
Always changing Always shifting,
Always changing It's so natural for the mind to drift,
For the mind to wander And when you notice it has,
You can gently open up again To this moment,
To these sounds,
To the aliveness in your body Sensing the emotions in you now Whatever's here,
Whatever comes up Is there an area of your life,
Is there something in your heart?
That calls for a little softness,
A little kindness right now You might put a hand on your other hand or a hand on your heart if something comes up And offer yourself the words you need to hear Perhaps I love you and I'm here for you Perhaps it's alright Maybe you need to forgive yourself or be open to a quality of forgiveness Towards yourself or others Send some love to yourself,
Some care And now sensing any heaviness,
Any emotion feeling towards a part of the world A situation happening in the world right now That's calling for your kindness Those who are suffering Those who need your attention And sense that the touch,
The openness of your heart Is being sent to them,
Is reaching them and is touching their hearts Repeating silently or out loud if that's comfortable May all beings be free from harm May all beings be held in loving presence And may all beings be free And thank you so much for practicing with me today
