As we start our practice,
I invite you to find a comfortable posture.
We start by listening to what our bodies need in this moment and really honoring that.
So if we're not feeling well,
We can lie down.
Or we can find a comfortable seated posture.
Maybe even asking ourselves,
What do I need in this moment?
And trusting that the body can find that posture that feels awake and alert and also relaxed and at ease.
To the extent that we're able,
Allowing comfort.
Sometimes when we're not feeling well,
Comfort can feel so far away.
And yet we can set our intention to invite it into this space in any way that we can find it.
Invite comfort into the body.
Closing the eyes if that feels comfortable,
Otherwise just softening the gaze.
Coming together in this new moment.
This moment that we've never had before in the history of the universe.
And we'll never have again.
We might invite an element of curiosity into this moment.
What is it really like living in this body?
Experiencing thoughts?
Feeling emotions?
And to the extent that we're able,
Opening our hearts to the entirety of this experience.
Sometimes it's helpful if we take a few slow cleansing breaths.
Breathing in and as we exhale,
Letting go of anything that's not serving us in this moment.
Starting with the body,
We might gently let go of tension on our next exhale.
Letting go.
And allowing the breath to come into a natural rhythm.
Noticing what it feels like to breathe.
Becoming curious about the rhythm of the breath.
Noticing where we feel the breath naturally in the body.
And very gently following that sensation from the beginning of the inhale to the end of the exhale.
And if it's helpful to connect more fully to the breath,
We might add a mental whisper.
Breathing in,
I am aware I am breathing in.
Breathing out,
I am aware that I am breathing out.
Dwelling in this present moment.
I know it is the only moment.
One breath at a time.
And if at any moment the mind pulls us out of this moment that's normal,
We simply notice and return.
Begin again.
Breathing in,
I am aware I am breathing in.
Breathing out,
I am aware that I am breathing out.
Dwelling in this present moment.
I know it is the only moment.
One breath at a time.
There's nothing that has to be fixed or changed in this moment.
Who we are is absolutely enough in this moment.
Beginning to drop our attention to the area around the heart.
We might feel the physical heart beating.
We might also sense the space around the heart,
This energetic heart.
It's helpful even placing a hand over the heart.
And asking with sincerity and kindness,
How is my heart doing in this moment?
Just listening,
Noticing what arises.
And whatever we're noticing,
This belongs.
I give myself permission to feel this.
Yes,
This belongs.
And we can keep the hand on the heart if that feels comfortable.
Otherwise,
Just allowing it to rest on the lap.
And staying connected to this heart center.
We might offer well wishes.
May I be held in loving kindness.
May I be held in loving kindness.
Allowing this loving kindness in through the heart space.
This is infinite love.
It can hold the sorrows of the heart.
It can hold the joys,
Everything in between.
May I be held in loving kindness.
May I be free of suffering and the root of suffering.
May I be free of suffering and the root of suffering.
Receiving this infinite compassion.
May I be free of suffering and the root of suffering.
May I be filled with healing and goodness.
May I be filled with healing and goodness.
Allowing this healing warmth around the heart.
May I be filled with healing and goodness.
May I love and accept myself exactly as I am.
May I love and accept myself exactly as I am.
Allowing unconditional acceptance to surround the heart.
May I love and accept myself exactly as I am.
Imagining that this unconditional love from our own heart can begin to radiate out connecting with the hearts of everyone in this group.
Unconditional love.
May we be held in loving kindness.
May we be held in loving kindness.
May we be held in loving kindness.
May we be free of suffering and the root of suffering.
May we be free of suffering and the root of suffering.
May we be filled with healing and goodness.
May we be filled with healing and goodness.
May we love and accept ourselves exactly as we are.
May we love and accept ourselves exactly as we are.
Taking a moment to make the practice your own.
Offering any well wishes to yourself and to the group.
Anything that feels authentic in this moment.
Allowing this infinite loving kindness to move beyond our group to all beings everywhere.
Infinite loving kindness.
May all beings everywhere be held in loving kindness.
May all beings be free of suffering and the root of suffering.
May all beings be filled with healing and goodness.
May all beings feel accepted and loved unconditionally.
Imagining that this vast infinite love could come back to you.
If there are any symptoms that are in need of this love.
Inviting this love in.
Inviting it into any part of the body or parts of the body that are in need of this loving attention.
And if it's helpful we can add a mantra,
I allow this love into my life.
I give myself permission to receive this love.
Imagining that this love is a beautiful healing light.
Begins to circle around the crown of the head.
This beautiful healing light moves from the crown of the head.
Down around the nose and the mouth.
Coming into the brain.
Bathing the head in this beautiful healing light.
And it begins to move down the neck.
Down the shoulders,
The arms,
The hands and fingers.
This healing light is warm.
It's nurturing.
And it can support us in all the ways that we need.
Allowing this healing light into the chest.
Through the lungs and the heart.
Down into the abdomen.
All along the back and the spine.
Down into the hips and the pelvic floor.
Beautiful healing light.
Allowing this light into the legs.
Down into the feet and the toes.
Taking a moment to the extent that we're able,
Surrendering into this healing light.
We don't have to figure anything out.
We're completely supported in this space.
And this is our time to rest.
Very gently beginning to shift our attention back to the breath.
Taking two slow cleansing breaths.
May this practice support you in all the ways that you need.
And may it serve to reduce the suffering of all beings everywhere.
And whenever you're ready,
You can open your eyes if your eyes were closed.
And just take your time coming out of the meditation.
Thank you so much.
