Welcome to this meditation,
An opportunity to give some time and space to noticing how you are.
So often life can get busy and full of distractions and it's easy not to notice how we're doing and so I welcome you to this meditation,
This quiet space to check in with yourself and to recognize what you may be needing at this time.
I'm recording outdoors so you may hear the sounds of nature,
Of life,
Of the odd vehicle car going past.
I invite you to welcome all of these sounds as part of the meditation rather than interruptions to it.
As we begin I invite you to take a comfortable seat,
To lie down,
To find a space that works for you,
Allowing you to be attentive and relaxed.
Take a few moments to settle in,
Letting yourself get comfortable,
Being aware of the connection between you and the ground,
Aware of yourself being supported and held.
And as you settle gradually close down the external world,
Bringing your attention inwards,
Noticing your breath,
Aware of your inhale and your exhale,
Taking some deeper wider breaths,
Filling the lungs,
Pausing at the top of the inhale before exhaling and pausing again.
Allow these deeper breaths to bring stillness and peace.
As you continue to breathe,
Let the day so far fall away,
Letting go,
Placing down any burdens,
Anything that you're carrying at this time.
As you let those things go know that they are seen and known,
That they go if you want them to as prayers that will be responded to that do matter.
For now placing them down and returning to this moment where all that's required is to be here in stillness and rest.
Continuing to be aware of your breathing,
Let your attention come to your body,
Begin to notice your body becoming aware gently of any sensations,
Any tightness,
Any aches or pains.
Simply noticing,
Returning your attention to the body,
Acknowledging how it's feeling in this moment.
If your attention is drawn to anything in particular,
Any sensation,
Any tension in the body,
Keep noticing,
Giving space and time for that part of you to be seen and to be heard.
And as you continue to be attentive,
Notice anything that comes.
You may want to ask if this body sensation has anything to communicate to you and once again noticing being attentive to what comes in response.
Slowly when you're ready,
Moving your attention from your body,
To your feelings.
Noticing any emotions that are present right now in the stillness and the quiet,
What surfaces for you.
Maybe becoming aware of emotions that have been present recently.
Continue to notice,
Observe,
Acknowledge how you're feeling now and how you have been feeling recently.
Do these emotions speak to you of a need?
Do they invite a response?
Do they simply need to be acknowledged and met with compassion and kindness?
Maybe you want to invite the beloved,
The Divine Holy Spirit,
God,
To be with you in these emotions and to meet you there.
And when you feel ready,
Bringing your attention to your thoughts.
Noticing any that have been present recently,
That have been on repeat,
That you have been caught up in.
Simply noticing,
Observing those thoughts without getting attached or caught up in them.
Giving them some space to communicate their need.
Perhaps these thoughts invite a response from you.
Maybe they lead you to something deeper,
To something you're afraid of,
To something that needs attention,
To some place within that needs loving kindness.
You may also want to let them go as prayers,
Surrendering them to the beloved with trust and thankfulness.
In the stillness,
Continuing to notice if anything else surfaces,
That invites some loving attention,
That is asking for some space to be seen and acknowledged.
Slowly returning to your breath,
Taking some deep,
Wide breaths.
Allowing yourself to sink once again,
To be held and supported by the ground,
To know and remember that you're loved.
I invite you to linger here if you have time,
To continue to notice.
You may want to journal any responses or anything that came up for you in this meditation.
And as I leave you,
I pray that you will know great compassion and kindness.
That you will know the love and the care of your beloved in every moment.
Amen.
