Start by finding a comfortable position,
Either seated or lying down.
Notice what sensations you have in your body.
Feel your body for a short while like it was the first time you felt it.
When you find sensations,
Explore the nuances and when you feel ready,
Move your attention to see if you can also find any other sensations.
Let's start with trapped physical awareness.
Don't try to change what you find,
Just notice what is.
If there is any tension,
Explore if you can release your control over it,
So it can change if it wants to.
Imagine yourself at a safe place.
It can be imaginary or somewhere you have been,
It can be in nature,
In space,
In a room or a cabin.
Just see what kind of place that rises within you when you think of feeling safe.
Just go with whatever arises.
Take some time to explore this place,
If there are any sounds or smells or details that you notice.
If any tension or fear shows up during this meditation,
Just notice what emotions that tension is trying to protect you from and let that be,
Knowing that you are safe and can release any inner experience during this meditation.
In this safe place,
Imagine some kind of screen or window through which you can look at your life outside of this meditation.
Take some time and look at the life you are living in the normal world.
What arises within you when you look at your life?
What grabs your attention?
It might be uncomfortable or positive emotions and reflections.
Let this be and just explore for a short while.
When you look at your life,
What stands out as meaningful or life-giving?
It might be many things or nothing.
It might concern how you act toward others,
Toward yourself,
Playfulness,
Parts of your life,
Spirituality,
Taking care of your body or mind or something completely different.
Explore also your direction in life and what forces within you that limit you or power you in this direction.
See what comes up when you look at your life from the outside.
A direction is not a goal but rather a way of acting in life.
But it's more about how you want to be than what you want or what you haven't.
A direction you can have no matter how your life looks at the moment.
Explore your direction for a while and try to notice what comes up rather than force something with your mind.
If thinking about this gives you a connection with something inside you,
Take a moment to notice and appreciate the feelings that arise.
Now I want you to take a moment and explore some questions.
What would you want to do more of if you had no fear and nothing to prove?
If you knew that nothing could hurt or harm you?
And what would you like to do less of?
If you knew that you would not fail,
What would you try?
And how dangerous is failing on the things that matter to you?
Take a moment and return to your safe place.
When you look at your life from this safe place,
Notice if there is any feeling or thought that is preventing you from acting in the way you want in your life.
If you find anything,
Take a moment to look at yourself to see where these challenges come from.
Why are they there for you and maybe not for other people?
Look at this feeling and what difficult emotions it is trying to protect you from.
Might be anxiety or stress that is afraid that you might end up in a situation where you're ashamed.
Whatever the feeling is,
Treat this emotion kindly,
It is only trying to help you.
If you feel that you do not need protection from shame,
Then kindly address this feeling when it shows up and thank it for trying to keep you safe.
Try to explain to it that emotions are not dangerous or that thoughts of how the future will turn out are just thoughts in this moment.
Noticing your direction does not change anything.
It might make you feel closer to living life in a way that you want,
But the only thing you control is what you do in the moment and if that aligns with your direction.
The direction however,
Gives you something to use your freedom towards at any moment.
What to focus your energy and attention to in your life.
Remember that the most important thing when you have found a direction is noticing where you are right now and letting go of trying to control that moment or your inner experiences in that moment.
No matter if you are suffering or are affected by external circumstances,
You can be in contact with how you want to be in that situation towards yourself and towards others.
Even if you just done something you consider wrong,
That does not affect your freedom in this moment.
The past is relevant only to your self-image and that is in itself not important at all.
You can live your life as if there was no past.
Return to your safe place and take some time to taste and explore emotions or ideas that have showed up during this meditation.
Notice any bodily sensations connected to the things that arise within you.
Continue with this for as long as you like and when you are ready gently explore if you want to make any changes in the way you live and take these intentions and feelings with you when you gently return to the room you are in.
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A a a a a a a a a a You You
