So in this meditation,
Like all meditations,
We can start with this connection to the earth.
Something that's always here,
Always holding us.
And then becoming aware of how the body naturally rises into space or softens into the sky if you're laying down from this firm foundation.
Just taking a few breaths here to feel into infinite space spreading in all directions.
And just spending a little bit of time feeling into the integrity of the posture,
Which holds our intentions,
The length of the body,
Uprightness,
Even if you're laying down,
You can feel into uprightness as a embodiment of a spacious,
Open,
Receptive,
Willing body,
Willing to be here with whatever's here as it is.
And for a few breaths,
Just welcoming whatever's here,
Sensations,
Thoughts,
Emotions,
However you are just now.
Having ground and space to be resources in this welcoming.
And then when you're ready,
Just starting to allow awareness and breath to find each other,
Find just enough effort here to begin to sense into the experience of air coming and going in the body and all the different ways we can know this experience.
Getting curious about location,
Length,
Depth,
Breath,
Temperature,
Texture.
And if you notice yourself getting taken off into distraction,
You can just appreciate this as a sign that we might be coming to the edge of our window of tolerance,
Which is an invitation to resource ourselves.
So feel free to bring in anything that allows you to be here,
That supports more presence and availability.
It could be as simple as reconnecting with the earth or space,
Opening the eyes and having a little look around,
Bringing in self-touch,
Touching anywhere in the body that's calling out for attention,
Taking a few deeper breaths and shaking the body can help bring in a bit of energy,
Shake up any stuckness.
And then resting back again into awareness and the breath,
Finding the breath and staying with it,
Allowing it to deepen awareness in the body and beginning to open to any sensations that have the taste of freedom.
Could be as simple as a softening in the belly or a gentle tingling way out on the edges of the limbs,
Sense of expansion in the heart center,
A little bit more sense of contact with the ground,
Anything that feels yummy,
That the body says yes to,
And then just dwelling with these sensations,
Allowing them to grow and change,
Even enjoying them,
Allowing your whole body to be resourced and nourished by these sensations.
And then just noticing if there's any growing sense of ease or relief here,
Deepening contentment or okayness,
And feeling any growing sense of wellness,
Wholeness,
Joy even,
Bliss,
Energy moving a bit more freely,
More balanced,
And again,
Just really letting yourself enjoy what's here.
So there's an invitation now to just rest back and they allow all of what's here in the six senses to be like waves forming and dissolving on the surface of the sea.
So that even something that might be more challenging or difficult to be with can also simply come and go.
Just staying with the felt sense and the changing nature of all of it,
Trusting that awareness is enough,
Your even strong emotions like grief,
Anger,
Fear,
Shame,
Can all be here as they are,
Be felt into and allowed to move through us,
Sensing any ease or relief that comes when we allow that.
So in a moment,
I'll be ringing a bell to mark it the end of this meditation,
Just take your time emerging,
Doing anything you need to do,
Stretching,
Rubbing,
Caressing,
Yawning.
