Allow yourself to get ready for your meditation and see what you need right now.
You may want to enjoy a few movements or a good stretch or settle in and find a good position,
Making yourself feel comfortable.
And if you like,
Take a deep breath.
Hold it for a moment and with your mouth open,
Let all the air out.
Repeating that for two more times.
Deep inhale,
Holding and letting it go.
And then just allow your breath to find its natural rhythm.
Sensing your belly and chest rising and falling back,
Just by itself.
Allowing yourself to be,
To be,
And simply to be.
And when you are open to it,
And you're completely welcome to say no at any time to any of my questions,
Any invitation.
And when you are open to it,
Think about a slightly challenging situation you were experiencing today.
Something that brought up resistance,
Impatience,
Hurt,
Or anything else.
And while bringing the situation into consciousness,
Would it be okay for you to invite all the feelings which are arising with it,
To just be?
Allowing the thoughts,
Pictures,
Sounds,
Or sensations which come with it.
See if there are any parts that are wanting to do anything with or about all of that.
Just allowing them to be here for a moment.
There might be parts which want to change the situation,
Wanting to control,
Fix,
Or push it away.
And other parts which want to hold on to the situation,
Justify it,
Or keeping it close.
What is it like for you to welcome all of them to be here for a moment,
Just as they are,
All at once?
And could you also welcome any sense that this whole situation is personal,
That it is about you or who you are?
Any sense that you are identified or blended with any of those parts?
And could you also embrace the space that surrounds and penetrates all of this?
This wide openness which allows for all of that to be.
Allowing all the energy of the situation to dissolve into it.
And once again you are open to invite the same situation or another situation you were experiencing recently.
Allowing all the thoughts,
Feelings,
Pictures,
Sounds,
Or sensations which are arising.
Opening yourself up to any parts of you which are wanting to do anything with or about all of that.
Any parts which want to change the situation,
Want to control,
Fix,
Or push it away.
And other ones which might want to hold on to the situation,
Justify,
Or keep it close.
Could you allow all of them to be here for a moment,
Just as they are?
And could you embrace any sense that any of the story is personal,
That any of this is who you really are or part of your identity?
And could you now allow yourself to open up from the inside,
From your heart,
Noticing what happens then.
What is happening when you open up,
When you look beyond all of this,
Just beyond.
And now I would like to invite you for the third and last time to repeat this process.
Bringing again the same situation,
Maybe also another aspect of it,
Or another situation into consciousness.
Allowing it to be here.
Inviting any sounds,
Thoughts,
Feelings,
Images,
Sounds,
Or sensations that arise within you.
And can you open yourself to all parts of you that want to do something with or against all of this.
Also inviting the parts that want to change the situation,
The parts that want to control it,
Fix it,
Or push it away.
And also other parts that want to hold on to the situation,
Justify,
Or keep it close.
Could you allow them all to be here for a moment,
Just like that,
Just as they are.
Also welcoming any sense that the whole thing is personal,
That it is about you or who you are.
Any sense that you are blended with any of those parts.
And then could you also invite that which is aware of all this.
The peace,
Compassion,
And clarity that you are.
The sense of self which allows for all that to be.
Allowing the self to expand and embrace the whole.
And when self is expanding and embracing the whole,
That is like what.
And when you're ready,
Allow yourself to take a few deeper breaths into your lungs.
Soaking up new,
Refreshing energy.
Becoming more awake and invigorated.
You might want to stretch or orient yourself to the room.
Returning very gently in your own time to the here and now.
