Hi,
Everybody.
Thank you for coming today.
Let's move into a meditation that brings us into the awareness of space.
Space all around oneself,
Space inside,
The space of the heart and the mind.
A comprehensive,
Gentle,
Relaxing meditation.
So whatever posture you are in,
Let it be comfortable,
Be it seated,
Standing or reclining,
Eyes closed or open,
Whatever you prefer.
Just turning the awareness inward and downward.
Getting a sense of the places the body is connected to whatever it's touching.
Dropping the shoulders.
Softening the face.
Even softening the mind.
Letting the heart be soft.
The breath comes and goes.
There's nothing special to do.
Arrive and settle.
Be here.
I'll offer you some beautiful intention phrases that I like to work with myself.
At the front end of a meditation.
So sensing into this body.
Perhaps saying to yourself,
May I be grounded in my body.
May I be grounded in my body.
Coming into the space of the heart.
May my heart become open.
Soft.
And stable.
May my heart become open,
Soft,
And stable.
Sensing into the space of the mind.
May my mind become clear and balanced.
May my mind become clear and balanced.
And noticing the breath.
In this moment,
May I breathe with ease,
Just letting this breath come and go.
Grounded in the body.
The heart open,
Soft,
And stable.
The mind clear and balanced.
Breathing with ease.
And then sensing into how you perceive.
Your deepest place.
Maybe deep,
Soft belly breathing,
Deep in the low belly.
Maybe a little higher up.
In the center of the body,
Deep inside.
Or deep inside the heart,
Wherever this is where you perceive your core.
Let yourself settle inside there,
Breathing and being.
Way deep inside,
Whatever that means for you.
And then sensing into the space behind you.
As you exhale,
Imagine that exhale going back behind you as far as it can go.
Breathing here into the space behind you.
And then coming back to your core,
Breathing.
And with your next exhale,
Exhaling into the space in front of you.
As far out as that space goes as you breathe.
All the space in front of you.
And returning to the core.
And as we stay with this meditation,
If you find any edginess,
Any tight places,
Just meet those edges and soften any amount.
It's a beautiful instruction for any kind of stress is to meet the edge and soften any amount.
And now with your next exhale,
Exhaling into the space to the right of you,
As far as that goes to the right.
Breathing here,
Expanding your sense of space.
Coming back to the core and breathing here.
And exhaling to the space to the left of you,
Way out to the left,
Breathing.
And returning to your center.
Deep in the center of your being,
Breathing.
Nothing to do,
Just be here.
And with your next exhale,
Moving into the space above you.
All the way up.
And around above you as far as you can go as you breathe,
Expanding into the space above you.
Coming back to your center,
Resting here for a breath or two.
And exhaling down into the earth.
Down as far as your awareness can go.
Breathing into the space below you.
And now coming back into the core.
Into your center.
Of your whole being.
This deepest place inside of you,
This place of this inner knowing.
Of your deepest heart,
Your wisdom.
Knowing you belong.
Everything can be here.
The space all around you,
Back and front and sides,
Diagonals above and below.
There's enough space for you,
For your aliveness.
Breathing and being.
And in this innermost space.
Offering yourself your deepest wishes for well-being and compassion and kindness,
Care and love.
You might repeat these beautiful blessings to yourself into this deepest space and letting them bloom out around you.
May I accept myself just as I am in this moment.
May I accept myself just as I am in this moment.
May I surround my limitations and challenges with respect,
Care,
And love.
May I surround my limitations and challenges with respect.
Care and love.
Breathing.
May I be supported with strength,
Steadiness,
And courage.
May I be supported with strength,
Steadiness,
And courage.
Getting a sense of what that's like inside the space of you.
May I rest in the beauty and goodness.
Of my awakening heart.
May I rest in the beauty and goodness.
Of my awakening heart.
And know this in my deepest place.
Letting your whole being expand into all the spaces around you,
Above you,
And below you.
Knowing you belong.
Breathing here.
And letting all the words go.
Let yourself be.
Thank you everybody.
You
