Welcome to this practice.
To begin,
Find a comfortable position,
Either sitting or lying down with ease.
Allow your hands to rest gently.
If you feel safe,
Close your eyes.
Or if you wish,
Lower your gaze.
Take a slow,
Deep breath in through the nose and a long,
Soft breath out through the mouth.
Again,
Breathe in and breathe out,
Allowing the body to begin to settle.
Let your breath return to its normal or natural rhythm,
Nothing to change,
Nothing to control.
Today,
We will move through four gentle steps,
Recognizing,
Allowing,
Investigate,
And nurturing.
Let's start with recognizing.
Bring your awareness to the present moment.
What is here right now?
Notice the thoughts moving through your mind.
Notice any emotions present.
Notice sensations in your body.
You don't need to analyze or fix anything.
Simply recognize.
You are my silent name.
What do you notice?
Thinking?
Worry?
Sadness?
Tightness?
Impatience?
Restlessness?
Just a soft,
Mental note.
Recognize is the first act of awareness.
You are gently turning the light on.
Pose here for a few breaths.
Simply notice what is most present.
If you wish,
Stop the meditation and do some journaling about.
Now,
We are moving for allowing.
Now,
See if you can allow what you are recognized to be here.
If there is fear,
Allow the fear.
If there is tension,
Allow the tension.
If there is sadness,
Allow the sadness.
You might softly move your attention.
You might gently say inside,
It's okay.
It belongs.
Yes.
Allowing does not mean you like it.
It means you are not fighting reality in this moment.
Feel how allowing creates a small space,
A pose.
Let everything be just as it is,
For a few breaths.
Breathing in.
Breathing out.
As we did in the previous one,
If you'd like to stop the recording and do some journaling.
Otherwise,
We carry on to the investigating.
Now,
Gently bring curiosity to your experience.
Turn inward with kindness,
Not judgment.
Ask yourself softly,
What most wants my attention right now?
How am I experiencing this in my body?
Scan your body slowly.
Is there tightness in the chest?
A knot in the stomach?
Heaviness in the shoulders?
Stay with the felt sense in the body.
Not the story.
Not the analysis.
Just the physical experience.
You might also ask,
What I'm believing in this moment?
What does this vulnerable place need from me?
Let the answer arise naturally.
There is no rush.
Inside comes from a presence,
Not from forcing.
Rest here for a few breaths.
Staying gently,
Connect to the body.
If you also would you like to stop to do some notes in your journal,
Please feel free before we move for the next step.
Nurturing.
Now,
Sense what this part of you needs most.
Does it need reassurance?
Forgiveness?
Love?
Understanding?
Simply presence?
Place one hand on your heart if that feels comfortable,
And anywhere on the body that feels supportive.
Offer yourself a quiet gesture of kindness.
You might whisper inwardly,
I'm here with you.
I'm listening.
You are not alone.
I care about you.
Feel the warm of your own touch.
Let your breath soften.
If it feels difficult to offer yourself compassion,
Imagine someone who loves you deeply.
A spiritual guide,
A dear friend,
A beloved pet.
Visualize their warmth surround you.
Imagine their wisdom and kindness falling into your heart.
Allow yourself to receive.
Breath in compassion.
Breath out tension.
Stay here for a few quiet breaths.
Breathe it in.
Breathe it in.
One more time.
Breathe it in.
Now,
We slowly begin to return your awareness to the room.
Feel the surface beneath you.
Notice the air on the skin.
Hear the sounds around you.
Take one deeper breath in.
And a long breath out.
Now that you can return to this practice anytime.
Recognize,
Allow,
Investigate,
Nurture it.
When you are ready,
Gently open your eyes.
Bring some movement around your neck,
Shoulders.
And carry this compassion with you into the rest of your day.
See you next time.
