I invite you to gently notice what is happening around you.
The sights,
The sounds,
The smells,
The temperature,
All of it.
Just noticing and being curious.
I invite you to bring awareness to your body sitting here or maybe standing here or even lying down and just noticing any areas that require your attention right now.
Before we begin this meditation,
Noticing any intentions you may carry with you.
Intentions are a great way to live a fulfilled,
Meaningful life.
It helps you orient yourself to what is our true self and these can help us build our own path.
I invite you to notice your breathing right now.
What are the sensations of breathing?
The cool in-breath,
The warm out-breath,
The rise and fall of chest or the belly.
Noticing what comes to your awareness.
Where do you sense your breath right now?
Whenever is convenient for you,
I invite you to bring a joyful,
Loving awareness to yourself right here,
Right now.
As we gain more ground into the present moment,
Just noticing where your mind has wandered to.
Without judgment,
Without narratives on what the mind is doing,
I invite you to gently notice where it has gone and kindly bringing it back to this joyful,
Loving awareness of yourself being here.
And the invitation is there to begin to notice deeper sensations or feelings that might be in your awareness right now.
And being kind to yourselves and acknowledging that this is a practice which in time can become a habit and it can be part of your life.
So noticing what is happening internally with your body and mind.
Noticing any emotions or feelings that you may be carrying right now,
Which are affecting you right now.
Maybe if it is comfortable for you,
Just bringing to mind any of these difficult emotions or feelings that you may be noticing right now.
I invite you to bring it to your foreground of your attention.
So we've created this joyful,
Loving awareness.
We've grounded ourselves with the breath,
The body and we are gently bringing feelings and emotions into our mind and noticing them.
And the effect it might have for you right now.
I invite you to notice any slight changes within the body or the mind.
And just being with this emotion or the feeling to the extent you are able to be here without pushing too much to the boundaries.
Just navigating what is here right now and noticing what comes up within your experience.
I now just invite you to notice this sensation or the feeling or the emotion as an observer would.
So visualizing you are outside of your body and mind and you are looking at yourself,
Meditating on these difficult emotions.
With this visualization,
There is no right way,
Wrong way.
There is just your way.
And just noticing what sensations are coming up within your body as you are the observer who is observing your own thoughts and emotions which are difficult right now.
And visualizing this observer holding space for you,
For you to share and be with this difficult emotion.
Almost as if this observer is a kind friend who's able to hold your thoughts,
Emotions with kindness,
Love and presence.
Noticing what changes are you being aware of right now when you are visualizing your own wiser self observing your predicament or difficulties.
And saying to you,
It's okay.
It's okay to feel this way.
It's okay to be with this.
And let this visualization be with you for the rest of your practice and also can be used as a way of detaching ourselves from the negative or the unhelpful narratives we tell ourselves.
And now just gently letting go or letting this wise self disappear and coming back to your body and mind as we come towards the end of the practice.
The practice of observing yourself.
