Now please take a moment to settle in.
Make yourself as comfortable as possible right now,
Either sitting or lying down.
And gently close your eyes.
And take some time to really connect with your body,
Allowing all sensations and feelings to be present.
How does your body feel right now?
Gently scanning your body.
How does your face feel?
Maybe you notice some tension around the eyes or your jaw.
Or maybe there's some tightness.
And your shoulders,
How do your shoulders feel?
And your hands,
Are they relaxed and soft?
Take your time to let your body settle and relax.
And if you notice any tension or discomfort,
Allow some relaxation on an exhale.
And if thoughts come,
Which will certainly happen,
You can just let them go.
Let your thoughts and feelings come and go.
Can you let everything be as it is right now?
Being okay with how things are now?
Doing a meditation without expecting a result?
Giving space to what comes up and welcoming everything.
Welcoming whatever comes,
Regardless of its nature.
It can be pleasant,
Unpleasant or neutral.
All is well.
And also welcome yourself,
Just as you are.
You are welcome.
Welcome to the present moment.
Here,
Now.
The only moment there ever is.
And now connect with the breath.
Noticing the movement of the breath,
Just as it is right now.
You don't have to change anything.
Don't force anything.
Trust the natural rhythm of your breath.
It does not have to be different from what it is now.
Noticing the breath.
Everything is welcome.
Can you also fill your body with this same kind and open awareness?
Letting everything be as it is.
Making peace with your body.
Maybe you're happy with it,
Maybe not at all.
Maybe you feel tension or pain.
Can you feel some compassion for the body?
This body that is always with you no matter what.
And so welcoming and making peace with what is now.
If you notice any thoughts,
That's okay.
There will always be thoughts,
Images,
Words and stories.
Sometimes the mind is more quiet and sometimes the mind can be very busy.
Can you be okay with what is now?
Not expecting it to be any other way than it is right now.
Welcoming everything.
Choosing a kind and friendly attitude to whatever presents itself.
Observing your thoughts without wanting to control them.
Friendly with compassion.
Welcoming everything.
Not rejecting anything.
Everything is allowed to be there.
Can be peace or a pleasant feeling.
Feelings of sadness or anger can also arise.
Can you be okay with everything that's there?
Welcoming all thoughts and emotions.
Making peace with all feelings and emotions.
All feelings and emotions are also part of us.
You can embrace them instead of resisting them.
Welcoming them.
Welcoming all the parts of yourself.
The good parts and also your imperfections,
Your shadow sides.
Befriending the complete mass of being human.
Relax into who you are right now.
Welcome.
I invite you to listen to this beautiful and compassionate quote by Desmond Tutu.
We are made for goodness.
We are made for love.
We are made for friendliness.
We are made for togetherness.
We are made for all the beautiful things that you and I know.
We are made to tell the world that there are no outsiders.
All are welcome.
Black,
White,
Red,
Yellow.
Rich,
Poor,
Educated,
Not educated.
Male,
Female,
Gay,
Straight.
All,
All,
All.
We all belong to this family.
This human family.
God's family.
And now I invite you to connect again with the body.
Coming home to yourself.
Feel the gentle movement of the breath.
Coming home to kindness.
When you're ready,
You can open your eyes again and stretch and move your body.
Do whatever feels good for you right now.
