Welcome,
Dear friends.
I am so glad that you're choosing to meditate with me right now.
So to begin,
If your eyes are not already closed,
Please let them close gently.
Sit on your sitz bones,
If that works for your body today.
When you sit on your sitz bones,
It gives your spine a nice,
Solid base.
And then,
What if you just take one finger and tap lightly on the crown of your head,
Bringing some awareness to the crown of your head.
And now,
If you can,
Take a moment and see if you can feel this connection,
The connection between the top of your head and the base of your spine.
And as you sense this connection that runs through the center of your body,
Let it draw your attention inside,
Deep inside.
Allow your breathing to soften and deepen slightly,
Taking care to notice the pathway that your breath is traveling on in this moment.
Maybe it's flowing freely and maybe it's getting stuck somewhere.
It makes no difference.
Simply pay attention to the pathway of your breath.
And you might notice that your breath is an invitation to let the mind and body settle.
Let the mind and body settle.
The first step to resting into yourself and feeling at ease in your own skin is to allow everything to settle.
Rather than the mind darting around,
Going here and there,
Or noticing physical sensations and wanting to make them go away.
For instance,
By scratching,
If you have an itch,
Just allow everything to be as it is.
Noticing what it feels like if you let yourself be.
Let yourself be,
Dear friend.
You deserve it.
You deserve to rest.
So right now,
It might feel good to take a really deep breath,
Deep breath.
Are you willing to give yourself permission to sink in and down,
In and down?
Sinking in and trusting that you will find,
That you will absolutely discover a safe space in which you can rest.
You might imagine a comfortable place,
Seeing and sensing yourself resting on a soft sofa or a cozy bed.
Or maybe you rest your body on the earth.
Notice what arises and trust,
Trust what is coming to you now.
Sink into this space,
Sink deep inside,
Deep inside,
Trusting,
Trusting.
And you may notice that there are parts of you,
For their own reasons,
Are not quite ready to trust,
Are not quite ready to relax and let go.
And that's okay.
Perhaps you can smile at them,
Letting them know that they are welcome,
Welcome to settle in their own way,
In their own time.
There's no rush,
No rush at all.
So gently,
Gently dropping deeper and deeper with your awareness.
Every breath is an invitation to rest deeper,
To trust deeper,
Trust yourself,
My friend.
Take your time,
Take your time.
And let us sit together in silence for the next few minutes.
Know that I'm here with you right now,
In shared space,
The shared space of the heart.
We are together.
Enjoy the silence and I will call you back in a few minutes.
Taking a breath,
Taking a nice breath,
Coming back slowly.
And place your hands together gently by your heart,
Bowing into that deep space of love,
Of peace,
Of silence,
That which is your nature.
Taking your time,
Slowly,
Slowly,
Slowly,
Slowly.
And when you're ready,
You're welcome to let your eyes flutter open.
And take a moment to feel how it is to see,
To see from here,
Looking,
Perceiving with the eyes of the heart.
You can notice the room you're in,
See if you've experienced any shifts or changes,
Perhaps expanded awareness,
Relaxation.
Thank you so much.
Thank you for practicing with me.
Thank you for taking time to cultivate a refined awareness so you can rest and relax in your own skin.
And I invite you to practice this meditation for seven days consecutively,
Seven days consecutively,
And just see what changes and shifts.
Thank you.
Have a beautiful rest of your day.
