Welcome.
In today's meditation we'll be using the process of the witness to integrate all aspects of ourselves and allow deeper emotional healing to occur within.
I invite you to find somewhere comfortable and cozy to sit,
Either cross-legged or with your feet planted firmly on the floor.
Make any movements you need now so that you can sit comfortably in stillness.
Relax your shoulders away from your ears,
Let your palms rest on your legs or in your lap.
And once you're settled in here,
Let's take one nice deep breath in together,
Filling your lungs to full capacity and then exhale completely,
Letting any stress or thoughts from the day fade away as you become deeply present here and now.
And in this space of presence,
Awareness,
See if you can bring greater relaxation into your body,
Releasing any areas of tension or clenching or tightness,
Relaxing your scalp,
Your jaw and all the little muscles around your eyes,
Relaxing your cheeks,
Your tongue,
Your shoulders,
Letting your heart soften,
Letting your arms be heavy,
Relaxing your belly,
Your hips,
Relaxing your legs,
Relaxing your feet and every little toe,
Breathing in and relaxing with a sigh,
Coming even more deeply into a state of calm.
And as you sit here completely relaxed,
Become increasingly aware of your emotional body,
Overall felt sensation of where your thoughts and feelings are at right now within you,
Just noticing how you feel right now and sitting with it.
The purpose of this meditation is to hold the space for you to meet yourself honestly,
To see your emotions and everything that rises to the surface of your awareness and look at it without turning away and instead allowing these aspects to integrate within you.
The word integrate itself means to combine to make whole,
To bring all the parts of you together so that you can rest and relax in your wholeness rather than being divided within yourself.
There are many emotions and feelings and thoughts within us that we reject as bad or wrong,
We push them away or avoid them through distraction.
But this inner resistance creates a separation within us that only serves to amplify the discomfort and the pain,
Keeping it right where it is.
You yourself are a collective,
You're a collective of experiences,
Thoughts,
Emotions,
Ancestry and there's nothing in you or a part of you that is wrong and there never has been.
Your anger is not wrong,
Neither is your sadness.
None of these aspects,
Thoughts or emotions define you but they do exist within you,
Calling for your healing and calling for your love.
And the reason love is so powerful is because it resists no thing.
Love resists nothing.
Love sees all,
Accepts all,
Embraces all and therefore transcends all.
By opening up completely to what you're feeling and witnessing yourself in any moment,
You're choosing to act as the presence of love that you truly are and in this act,
Integration occurs.
When we embrace the parts of ourselves that scare us,
That make us deeply uncomfortable,
We discover that we are far,
Far greater than these things.
Our core essence is transcendent of emotion,
Thought,
Action and reaction.
There's a part of us that is more,
A part that's timeless,
Pure,
Unbounded awareness,
Existing in a state of wholeness,
In a state of ever-present love.
It's this part of you that I invite you to step into today and to practice for the next ten minutes.
Simply sit with yourself and as you do,
I want you to feel everything you feel.
When an emotion arises,
Look directly at it,
Acknowledge it,
Don't run,
Don't hide,
Don't call it wrong or push it away and instead hold space.
Be the witness.
Let your goal be union and wholeness.
The breath is a very helpful part of this process.
It helps to keep you spacious and you can use it to stay present with your emotions and everything that rises up.
It can also be helpful to speak to the emotions and sensations themselves,
Reminding them,
I see you,
It's okay.
It's okay that you exist,
You're not wrong,
It's okay.
And it's important to know that more often than not,
The moment just before healing is the one where you experience the most discomfort and the desire to turn away and distract yourself is the strongest.
Stay with the emotion,
Keep witnessing it with the breath,
With compassion,
With your spacious and loving awareness.
There'll be a soft chime every minute or two to remind you to hold space and breathe,
Reconnecting to the act of integration.
When the 10 minutes have passed,
You'll hear my voice letting you know.
I'm sorry.
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