Welcome to this meditation practice.
Wherever you are,
Whatever you're doing,
Just find a moment to be present and to be still.
Closing off the eyes or taking the gaze down.
Resting the body,
Maybe in a seated position,
Maybe laying down,
Or if you're on a chair,
Just finding a flat foot,
Grounded into the earth.
And in this practice today,
We're going to practice holding space for our emotions,
Accepting where we are and feeling into this.
So just take this time to be present with your breath.
Noticing how the breath feels.
Noticing the coldness of the breath as you inhale.
Noticing that warmth of the breath on the exhale.
Inhaling through your nose.
Exhaling through the nose.
Inhaling deeply.
Exhaling completely.
Just noticing how the breath feels right now.
Continuing those deep inhales and deep exhales.
Feeling into your practice,
Feeling into the present moment.
Where is your breath travelling to on the inhale?
And where is your breath travelling to on the exhale?
Just continuing to breathe.
Feeling that natural deep rhythm within your body.
Bringing your awareness now to the physical body.
Noticing any tension or tightness.
Noticing how the body feels.
And just channelling your breath.
Channelling the breath to any aches or pains.
As you inhale,
Breathing deeply into the body,
Into that pain or ache.
And as you exhale,
Just spreading that breath all around the body.
Inhaling deeply.
Exhaling completely.
Inhaling.
Exhaling.
Now just continuing with those deep inhales and exhales.
Bringing your awareness to the mind.
How do you feel emotionally?
How do you feel physically?
How do you feel mentally?
Just take notice and observe what's going on in your mind right now.
Maybe it's jumping from thought to thought.
Maybe it's jumping from emotion to emotion.
And maybe it's quite still.
Numb.
However you're feeling right now,
Know that that's okay.
Holding space for your emotions right now.
Observe what's going on.
What's happening in your mind.
Allow these emotions,
These thoughts,
These feelings to come up for you.
Accepting.
Breathing.
Being.
Take this time to observe and breathe deeply.
Inhaling deeply.
Exhaling completely.
Inhaling.
And exhaling.
Breathing with your emotions,
Just holding space,
Allowing them to be and just observing.
Being completely present with where you are.
Accepting how you're feeling,
Knowing that it's okay.
Not getting too caught up in the emotion but observing.
Watching from the sideline.
And if the mind wanders too far,
Just bring it back to those deep,
Loving inhalations and exhalations.
For this practice it's about holding space,
Allowing ourselves to be,
Allowing ourselves to feel.
I invite you to take a deep,
Loving inhale.
And on the exhale share that love around your body.
Letting go of the thoughts,
The feelings now.
Bringing that awareness to the breath.
As you inhale deeply,
Inhaling that love.
Exhaling,
Sharing that love around your body.
Inhaling deeply.
Exhaling completely.
Inhaling that love.
Exhaling,
Sharing that self-love around your body.
Feeling proud of yourself for turning up and holding space for these emotions.
Knowing that however you're feeling right now is okay.
However you're feeling right now will pass.
And that's okay too.
For we are present and we are human.
Invite you to take a deep,
Loving,
Kind inhale.
And a deep,
Loving,
Kind exhale.
Spreading that love around your body.
Inhaling deeply,
Inhaling that love now.
And on the exhale just sharing that love around your body.
Inhaling the kindness of your heart.
And exhaling,
Sharing that kindness of your heart with others.
Taking a final moment to be present now.
Pausing and being with your breath.
Knowing how you're feeling is okay.
Just taking a moment to feel how are you feeling now?
After holding space for your emotions,
Your thoughts and feelings,
How do you feel physically,
Emotionally?
And how are you feeling mentally?
Taking one final deep inhale now.
And exhaling completely.
Remembering that that love,
That kindness is within you.
And you can share that love and kindness with yourself and with others.
Whenever you're ready just wiggling your fingers and your toes.
Softly fluttering open the eyelids or lifting the gaze.
Thank you for practicing with me today.
I'm sending you all my love and light.
Namaste.
