Welcome!
Take this moment just for yourself.
Allow your body to settle into a comfortable position.
You may gently close your eyes or simply soften your gaze.
Let your shoulders relax.
Let your jaw soften.
Let your hands rest easy and allow your body to feel support.
Take a slow,
Deep breath in and a long,
Gentle breath out.
Again,
Breathe in and breathe out.
With each breath,
Allow yourself to arrive more fully into this moment.
There is nowhere else to be.
Nothing to fix.
Nothing to force.
Only this moment and your gentle presence within.
Today we enter the practice of open awareness.
A space of noticing,
Observing,
Allowing.
A space where you do not need to control your experience,
Only to witness with kindness.
So to begin by noticing your breath.
And not change it,
Not improve it,
Simply notice.
Notice the inhale and notice the exhale.
Feel the natural movement of your body breathing.
Perhaps you notice the chest gently rising and softly falling.
Perhaps you notice the belly expanding and releasing.
Let the breath be easy.
Let be natural.
Let guide you into the presence.
And now gently widen your awareness.
Beyond the breath,
Become aware of the body,
The heart,
The mind and the space around you.
Simply notice what is here.
Perhaps there are thoughts moving through your mind.
Sensations moving through the body.
Or emotions quietly asking to be seen.
And whatever is here,
There is no need to push it away.
There is no need to hold on to it either.
Just notice.
Softly,
Gently.
As you are sitting beside a river,
Watching what is passing by.
Or like clouds in the sky.
A thought comes and goes.
A sensation appears and changes.
A feeling rises and softens.
Everything moving,
Everything,
Allow it.
If you notice that the mind has wandering,
That's ok.
With gentleness,
Simply return.
Return to the breath.
Return to the body.
Return to this moment.
You may quietly say within,
This is here.
And I can be with it.
With softness.
Now gently bring your awareness to the area of your heart.
Not to search for anything.
Not to force any feeling.
Only to rest your attention there.
Perhaps you sense warmth.
Perhaps spaciousness.
Perhaps tenderness.
Or perhaps simply stillness.
Whatever is here,
Let be enough.
Breath into the heart space now.
Slowly and gently.
Softly.
As if each inhale creates space.
And each exhale invites release.
If there is any heaviness within you.
Any tension in your body.
Any emotion asking for care.
Let your awareness met with kindness.
No fixing,
No judging,
No rushing,
No criticize yourself.
Only presence.
Imagine the breath moving around the space.
Bring softness.
Bring in room.
Bring in compassion.
As if your own presence is gently saying,
You may be here.
You are welcome.
You are welcome now.
You don't need to hide.
And now begin to notice what feels supportive in this moment.
Perhaps the surface beneath you.
Holding your body.
Perhaps the gentle rhythm of your heart.
Perhaps warmth in your hands.
Softness in your face.
Or a little more ease in your chest.
Or maybe just a simple fact that you are here.
Taking this time for yourself.
Let yourself receive that.
Let yourself notice what is calm,
What is steady,
What is quietly nurturing.
Stay here for a few moments.
Breathing,
Noticing,
Allowing.
Aware of the breath.
Aware of the body.
Aware of the heart.
Aware of this gentle flow of experience.
Nothing to achieve,
Nothing to prove.
Only this soft return to yourself.
And now,
As this practice begins to come to a close,
Gently bring your attention back to your breath.
Take a deeper inhale.
And a slower exhale.
Exhale.
Again,
Breathing in,
Help calming clarity.
And breathing out,
Releasing the weight of the day.
Take a moment to notice how you feel now.
Perhaps softer,
Perhaps quieter,
Perhaps simply more present.
And let that be enough.
Begin to invite small movements back to your body.
Move your fingers and toes,
Perhaps gently holding your shoulders.
And when you are ready,
Slowly,
Softly open your eyes.
Take this sense of presence with you,
This softness,
This awareness,
This quiet return to your center.
Your practice is complete.
Thank you for meditating with me today.
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