Welcome to your meditation.
My name is Kristin Penhall and I'm so glad that you're here.
Before getting started today,
Take note of how your body is feeling.
Maybe you would prefer to sit today or perhaps you really need that support of the floor.
And just deciding what shape you need to take today to really nourish your body and mind.
Remembering that you can use pillows anytime underneath the head if you're laying down,
Perhaps underneath the knees as well.
And if you're seated,
Maybe you want to tilt the pelvis forward.
Just choosing whatever position feels best for you today.
Today we are going to do a meditation where we practice getting what we need in a world that can be beautiful but also chaotic.
While recording this,
I am outside and it is very intentional.
I cannot control the sounds that are outside.
There are beautiful sounds like birds and trees blowing in the wind.
And then there are other sounds that we wouldn't think to include in a meditation like cars starting or people talking.
And for this meditation we're going to work with this.
With hearing things,
Feeling things that can seem chaotic to us.
That really kind of mirrors the outside world.
And in this we are going to still find our center and nourish ourselves with what we need.
If you haven't already done so,
You're welcome to close your eyes or take a soft gaze if that feels safer and better for you.
And lengthening your inhale,
Exhale with a sigh.
And on the next inhale,
Really think of relaxing when you get to that sigh.
So nice deep inhale and releasing that body,
Relaxing on the exhale with a sigh.
And one more relaxing breath when it feels good to you.
Deep inhale and exhale with a sigh.
Being curious about your body and seeing if there's anywhere that needs a little bit adjusting still.
If there's anything that needs to move,
Move it now with the intention of eventually finding stillness for the rest of this practice.
Taking note again of how your body is feeling today and deciding whether you would like to place one hand over your heart,
Both hands over your heart,
Or if you'd rather just set that intention of really focusing in the heart space.
Bringing your hands or awareness to that heart center now.
And take notice of how the heart is feeling today.
Maybe there is something that feels lacking.
Maybe you could use some more comfort.
Or maybe you're on a bit of an upswing and things feel good.
If things are feeling good,
Think of what is the main focus of that,
What is making your life so rich and positive right now.
And if you're in one of those bumpy spots in life,
Think about what qualities you wish you had a bit more of in your life right now.
It could be comfort,
It could be compassion,
Maybe even towards yourself.
No matter how things are feeling,
Just think of the qualities.
And from your heart space,
If you are using your hands,
Rub your hands together to create some heat,
Some warmth.
Thinking about these qualities that were just brought to mind.
Visualizing that the heat that we're creating with our hands right now is really turning into that energy,
Into those qualities.
Infusing that warmth.
And placing the hands over the heart,
Feeling that warmth.
Resting in the heart.
Feeling that energy.
Following it as it begins to spread through the whole body.
One cell at a time.
Naturally flowing from the heart space and nourishing every cell.
Building our body with that comfort.
With that safety.
Letting go of the practice of following that energy.
Just observe how the body feels in this moment.
Observing how the mind is doing in this moment.
Knowing that there is enough of these qualities to go around.
One is deserving of love and safety.
We are all a part of this human experience that is full of ups and downs and learning curves and beautiful moments.
And no matter what is happening outside in the world,
We always have ourself.
We always have our heart space.
And rubbing the hands together,
Creating more warmth.
I want you to think of something that you are grateful for.
It can be small or big,
But genuine gratitude is needed here.
And when you're ready,
Placing the hands over the heart again with this warmth and this gratitude.
Allowing the feelings and sensations that come along with gratitude to fill our body.
And letting go of that practice of holding that gratitude.
Just observe how the body is feeling after really bringing to mind gratitude.
And knowing that we can create this gratitude at any time.
We can go into the world and do this anytime.
Some moments it will be easier to bring gratitude to mind than others,
But it's a tool that's always available to us.
Taking our hands and rubbing them together to create some heat.
You can place the hands over the belly,
The heart or the eyes.
And while feeling this warmth,
Begin to take longer inhales and exhales.
As we begin to get ready to go into the outside world.
And releasing the hands,
Gently blinking the eyes open.
Thank you very much for joining me for practice today.
I hope that you're having a good day,
A good moment.
But if you're not,
Just a friendly reminder that however you show up in this world is okay.
Be well until next time.
