Hi everyone,
My name is Ananda Nelson and this is Seated Sessions.
Our meditation today is for those of you who have been really going through a hard time,
A daunting time,
Perhaps a time that you think you couldn't survive.
Perhaps it's a trauma,
A grief,
A loss,
A disease,
Any kind of life-altering event that has really left you confused and scared and just unsure if life is worth living anymore.
There's no promise that this meditation can help with that but more so it is an offering to anyone suffering,
That there is some light inside of you that is worth fighting for and is fighting for you underneath the surface even if we're not connected to it.
So,
When you're ready,
Just allow yourself to get into a comfortable position,
Perhaps lying down or sitting up.
And whenever you're ready,
Feel free to close your eyes or look down at the floor if you're sitting.
And then when you're ready,
Just go ahead and take a deep breath in through your nose if you can,
Fully letting it go.
Deep breath in again,
Letting it go.
Noticing if it feels hard or challenging to breathe,
That's okay,
Just keep going.
Breathing in again,
Deeper into your belly,
Letting it go,
Fully exhaling.
Breathing in once more together and just allowing your body to begin to settle in,
Allowing your feet to relax,
Allow your shoulders to drop,
Let all of the muscles in your face become soft,
Let your cheeks relax,
Allow your hands to rest,
Whether it's over your belly,
On your sides,
Or on your legs.
And see if with each passing breath you can allow your body to surrender just a little bit more and just quietly in your mind affirm with yourself,
And just quietly in your mind affirm with yourself,
I am safe to let go now.
I am safe to be.
And allow your breath to slowly get deeper and even more regulated.
And then just allowing your attention to focus in on your heart in the center of your chest.
And perhaps this event or this pain that you've been experiencing has really either dragged your heart down,
That it feels so low,
Or perhaps it's been shattered.
Whatever that your heart is experiencing,
Just allow it to be,
Just allow it to be.
Acknowledging whatever that's there for you if you haven't already.
Acknowledging if you feel hopeless,
Perhaps that there is no light at the end of the tunnel.
Sometimes it's simply in the acknowledgement that the energy around it becomes lighter.
And when we can stop denying ourselves of how we feel in fears of perhaps making it real,
We can work with what is and it can change.
And within your heart there is this innate intelligence that moves from within,
From a deeper place that sometimes we don't have access to,
But remembering that there is life and light underneath this heavy heart.
I would compare it to the idea that the sun is always shining behind the clouds of darkness,
That light is always there in you.
But will you remember?
Take a few breaths and simply allowing yourself to tune in to your mind and your mental space and noticing that the mind feeds us all these stories of fear and worry,
Fears of death,
Fears of destruction.
And when we listen to it,
It can very well become real to us.
Those fears actualize in the body when perhaps there may not really be anything to be afraid of.
So if your mind has been controlling you in fear,
In worry,
In doubt,
Let your mind know that it's okay to take some time off for the next few minutes.
As usually it is in that state when the mind is in control that we are cut off from the heart,
From the spirit of us.
Your mind may be maybe overcompensating for the heart that's in so much pain,
Trying to protect itself.
Just do your best to allow yourself to let go and perhaps beginning to tune in to the spirit of you,
The soul,
And perhaps your spirit feels broken,
Heavy,
Uncertain.
Just acknowledge whatever that you may feel but also choosing to remember that we were all created by this beyond wise,
Intelligent,
Loving force of God,
Of light,
Of life.
And there is nobody on this planet that goes through life unscathed.
Although some may experience more trauma than others,
I do believe every person has their own curriculum of things to overcome,
That there is light and dark matter in our experience.
And sometimes that dark matter that we experience we truly have no control over.
All we can do is surrender through it and know that the light will always shine again.
Remembering that nature always recovers after a storm,
Remembering that we are resilient beyond our capacity of knowing.
So take this moment to remember that strength,
Even if it's seemingly so little.
Allow that strength to grow inside of you,
To take up space.
And it is in the stillness and quiet of a meditative state that there is an opportunity for healing and for a shift,
Even if it's miniscule.
So for the next few minutes,
Just breathe in the quiet,
Staying focused on this strength that lives in you,
That we are now opening the way for you to have access to it and continue to let go and surrender if fear comes up,
Let it go.
So just take a few breaths,
Continue to breathe.
So wherever you are,
Just taking another deep gentle breath,
Continuing to allow anything to move within you,
Continuing to connect to that inner strength,
Continue to breathe.
And if you can,
Just bring one hand or both hands up and over your heart,
Over your chest,
And simply connect to this beautiful vessel that is your heart.
And I want you to breathe into it like it matters.
So breathing in the light of the sun into your heart,
Opening it up,
Allowing any darkness or debris to move along while that light comes in.
Breathe in that light,
Keep going with it.
A few more rounds,
Breathing in that light,
That same light of the sun that heals and nurtures the entire planet.
Continue this breath until you feel complete and complete.
And simply allow some time for the wisdom of its light,
The wisdom of this light to move,
To take root,
To inspire change in yourselves.
If you feel that you are holding any heaviness that your heart has been releasing in your hands,
Open your palms up toward the sky,
Give it up to the divine.
You don't need it anymore.
And if there are any tears,
Allow them to flow.
Your body wants to release what it's been holding.
And while you're still in this space,
Just quietly asking yourself,
What do I need to know?
What do I need to remember to get through this difficult time?
What do I need to know or remember to get through this difficult time?
See if anything comes up,
Don't force it.
And when you're ready,
Taking another gentle deep breath all the way in and all the way out.
A few more times.
And just simply notice any shifts or changes in your energy,
Your body,
Giving gratitude to the divine wisdom that moves through you,
That knows how to heal fully and completely.
And you may need to sit or lay here for a little while once this is complete.
Give yourself the time,
But whenever you're ready,
Just slowly begin to come back to your body in this time,
The room you're in,
The space,
Remembering that whatever you have been experiencing,
No matter how rough,
Dark,
Unfair,
That you can get through it.
It's going to call forth your innermost trust.
It's going to require that you show up for yourself,
Perhaps in ways you never have.
It's expanding you and shaping you in a different way.
And it doesn't mean that it doesn't it doesn't hurt.
It doesn't mean it hasn't been devastating.
And whenever you're ready,
You may open your eyes,
Fully returned,
Fully conscious in your body.
It has been my honor to be your guide through your darkness today,
To hopefully allow some inner light to be unlocked,
To remember how much more there is to you than this pain.
Carry on with your eyes fixated toward the light.
One last deep breath,
And all is well.
