All right.
Let's take a good posture to settle.
One way in which I see my meditation practice is a practice of self-love.
Now for little kids,
The way they perceive love most easily and tangibly is by just paying attention to them.
Human beings,
We have this need for attention,
To be seen,
To be heard.
So when we are meditating,
We're giving ourselves our attention.
And actually when we do that,
We do start experiencing this sense of being held by our own self,
Being held by our own awareness.
So as you turn your gaze within,
Can you emphasize this action by being gentle and compassionate to what you are experiencing?
Rather than reacting or judging yourself,
Can you hold yourself with compassion,
Whatever you're feeling this morning?
Appreciate in the breath.
As well as appreciating this moment of quietness,
Of simplicity,
Of space,
Just to listen,
To be there for yourself.
As you feel the breath,
You could ask yourself,
Where can I let go?
Where can I soften?
What part of my body am I beholding that I can release?
As you feel the body,
Just notice what stands out today in the body,
What sensation stands out,
Especially along the spine,
How's your belly,
How's your chest,
How's your throat,
In your jaw and your tongue.
They're all places where we hold physical and emotional tension.
As you do this,
Can you allow whatever is coming up to come up?
Whatever you're feeling to be felt at a physical level,
But also at emotional level.
How have you been feeling this morning?
And can you embrace yourself as you are?
As you keep your focus in your spine,
Especially in that area of belly,
Chest,
Throat,
Where do you recognize more sensation?
Is it the belly?
Is it the chest?
Is it the throat?
Or the face?
Or the pelvic floor?
It could be two.
Where is your energy at?
Sometimes when I get in touch with these different centers,
I compare them and feel which one is more,
In which one the sensation is stronger.
And it just happens naturally as you rest your awareness in them.
You start perceiving more.
Something that is initially vague starts becoming more clear as you hold your attention in that area.
And as you hold your attention within,
Also open your awareness to include everything around you.
Remembering your wholeness.
You're a part of a greater whole.
You are a ripple in the ocean of life.
As you stay in touch with the inner sensation,
As you locate the place where the sensation feels more tangible,
Can you notice an emotional tone to it?
Or is it only physical?
Does it have a shape?
Does it move and shift or does it stay in one place?
And what happens if you bring some energy of gentleness,
Of loving care,
Of compassion to that area of your body?
You could ask that area,
What does it need to feel whole again?
Notice what comes up as you gently and lovingly ask.
Your awareness,
Wave head and join your.
Notice any change as you stay lovingly with that energy,
Listening,
Being there for you.
.
Notice any movement.
As you stay with what you're feeling,
Can you also expand your awareness to the whole body,
To the whole of the experience,
Allowing everything to flow as it wants to flow.
You listen,
But you do not grasp.
You allow.
.
.
Listening without controlling,
Just alone.
.
.
