Welcome,
My name is Diana.
I'm very honored to guide you through this meditation.
I'm here inside myself.
One of the most important insights of the path of spiritual development is knowing,
Accepting and seeing the truth that everything you feel lives within you.
You live within you.
Everything that troubles you is inside you and all your love and peace are inside of you as well.
You know this and yet we so often wrestle with everything happening in the outside world,
Hoping that by fixing the outer world,
Our inner world will fall into place.
Realizing this and then choosing to ask,
What happens if I stop trying to change the energy outside of me and instead begin working with the energy within me?
That's spiritual growth.
It's a practice of not letting yourself be distracted by what happens outside of you,
Not compensating on the outside for what feels uncomfortable on the inside.
Daring to take a different step in the moment something arises.
This could mean calling someone asking for help or choosing again and again not to engage with the destructive energy that has caused so much turmoil in your life.
You know it won't make you feel any better,
Only worse.
Knowing you don't need anything external to fix what is inside you because it truly doesn't help.
For now,
You are going to do it differently.
Instead of walking around for hours,
Days or years with that disturbed energy,
Swinging back and forth without anything shifting inside.
We need to sit,
Breathe,
Be ready to work with your inner feeling,
To see it,
To want to work with it here inside you.
Wake up.
When you train yourself to be conscious enough to notice emotions,
You won't immediately get lost when energy shoots through your body.
Be conscious enough not to get lost when the energy rushes through you.
To be aware.
To know,
I've done this before,
So now I will do it differently.
You can decide to deal with the energy within you and allow your life force to flow again instead of holding it.
Your breath will be a supportive factor.
And always take time to create a safe space for yourself.
It's important to learn how to surf the emotional waves and reconnect with your deeper self,
Or even stay connected with yourself while you surf.
For most people this is a lifelong practice.
Staying in contact with yourself.
Staying with your own feelings and emotions.
Whether it goes well immediately or not doesn't matter.
You are growing.
Each time you are working with the energy inside of you,
You learn more.
Honor that process.
Always do what you can do.
Doing your best with what is here is always enough.
Always sacred.
So for today we will practice this.
Feeling yourself.
Staying with yourself.
Remaining empathic towards yourself,
So you can learn in a safe way that your feelings are allowed to be here.
You don't need to hide them,
Avoid them,
Or cling to them.
You don't need to solve anything.
The greatest gift you can give yourself is to be with them,
Give them space and let them go again.
It is a practice of being present with yourself for yourself.
So for now,
Find a comfortable place to sit.
Close your eyes.
Feel the weight of your body,
Your legs on the ground,
The surface beneath you,
Your pelvis,
Your legs,
Your feet.
Feel the weight.
Let your attention sink down again and again,
From top to bottom,
Inwards,
Deep into the earth.
Feel yourself becoming heavier.
Feel the weight of your arms,
Your hands,
Your ankles and your feet.
Gently lengthen your spine,
Just a subtle movement.
A small roll of your shoulders slightly back.
Feel how you become a little taller.
Even it is a tiny shift,
Notice the space between your vertebrae,
Your head and your neck.
Let your breath flow through your body,
Your breath as a steady base,
An anchor in the here and now.
Feel your shoulders widening,
As if you make a tiny movement to open them.
Let your breath stay soft and fluid.
Feel the space opening in your chest.
Let your breath flow through your chest.
Soften your face,
Your neck,
Your shoulders and shoulder blades.
Let your arms flow downward and allow softness into your hands,
Your fingers,
Fingertips.
Into your pelvic area,
Let everything soften,
Your knees,
Your legs,
Ankles,
Feet and toes.
What could soften even more?
Let it happen.
Your whole body is soft now,
Supported by your spine and the earth.
Your body can relax.
Notice,
Is there more space to breathe,
More room for your breath inside your body?
Feel the movement in your body as a response to your breath,
The gentle rise and fall.
See if a little more space can open.
Let your breath flow through your chest.
Now breath consciously into your belly or as low as possible for you right now,
Without losing your relaxation.
Your breath breathes your body.
Now imagine an oval breathing ball just beneath your ribs,
In the center of your body.
Let your breath flow through your chest.
As you inhale the ball expands and as you exhale it softens.
Feel the space this creates inside you.
Bring your attention into that space.
What do you need here?
What can be felt?
Maybe you ask yourself,
What is bothering me?
What blocks my natural flow of energy?
When and why do I feel unwell?
With whom?
Now the artist do not engage with anything that arises.
Don't grab it.
Don't suppress it.
Let it flow.
Give everything space to move.
Let it stream outwards,
Effortlessly,
Simply because it is so.
Everything that has been pushed away is still there.
Avoidance,
Confrontation,
Anger,
They are still present.
This is deeply human.
And you are in the position to work with it.
Stay connected to your breath and to what can be felt.
Quietly observing an emotion or feeling will naturally arise that wants to be seen or felt.
You can stay with it,
Lovingly,
With compassion,
Breathing gently.
And if you drift away,
You can stay with it.
Gently reconnect with your body.
And if you move into your head,
Connect with the sounds in the room and return.
And if you notice your body is collapsing,
Gently create space again.
Upwards and outwards.
You now have tools.
Feel the space.
Feel the space.
Feel into the space of the oval ball in your diaphragm.
Can you feel compassion for yourself?
You create space in your body,
In the safety of your own body,
Following the rhythm of your breath,
Noticing what is present.
Everything you meet there can be received with compassion,
Love and attention.
Maybe you want to give the feelings a name,
A label,
For recognition or acknowledgement.
Maybe there is pain.
Maybe you feel lost.
Maybe you are angry.
You may feel a specific place in your body.
Use this not to fix anything,
But to return to something that is present.
And if you can,
You can do it.
If you can,
You can do it.
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If you can do it,
You can do it.
Maybe you want to make small movements,
Perhaps make a sound or a sigh.
Follow the energy and follow the movement of your body.
Then slowly,
Very slowly open your eyes and look around.
You will notice that the more often you practice this,
The more spacious,
Lighter and loving you will feel towards yourself.
Thank you for being here.
Have a nice day.
Namaste.
