Begin by making yourself very comfortable.
Sit with your back straight but not rigid,
Drop your shoulders away from your ears,
Relax your jaw and make any adjustments that will make you feel at ease,
Make you feel the most comfortable.
In today's journey,
We move within with the sense of vulnerability,
Opening our hands and showing our deepest emotions,
Our deepest self.
In human condition,
There is not a single emotion that is not accepted,
It's simply part of our human predicament,
It's part of who we are.
And everybody feels the way you feel right now at some point.
As a matter of fact,
Feeling these emotions,
Experiencing these states is what makes us human.
So open your hands and offer everything that you are,
All that you feel in this space that we all hold together,
Space in which we give ourselves permission to experience everything and anything that comes our way.
And as you bring forth everything that you are,
Allow yourself to fully experience the is-ness of this moment,
Even if on the mind level this experience is unpleasant,
Even if your mind brings forth the resistance.
Say to yourself,
I am loved,
I am worthy,
I am enough.
Regardless of your circumstances,
Regardless of the judgments of the world,
Regardless of the judgment of your ego personality,
Open up and feel free in your expression,
In your experience.
When you open your hands,
Offering emotions and your experience,
Your heart also opens,
Making you more human outside of habitual judgments,
Habitual criticism that our world is full of.
Right now,
We are present outside of the status quo,
Outside of the common assumptions of the modern living.
And most importantly,
We allow ourselves to be this way.
When you find that your mind wanders towards thoughts,
Judgments,
Things from the past or trying to anticipate the future,
Simply assume an open position,
Opening yourself towards the experience of the now.
Know that regardless of how you feel right now,
What is your experience?
You belong to the right here and right now.
And you are supported by this wonderful community.
And now,
I will give you a moment to explore on your own.
And I'll be here by your side to hold the space.
And now,
It is time to return.
Express your gratitude for the experience that you had,
For the vulnerability that you have shown.
Remember you can come back to this open space and resume your journey anytime you wish by focusing on the center of your heart and opening in the same way as we begin this meditation with.
This is the space where you are safe,
Secure and protected from the outside world,
From your mind throwing thoughts at you.
This is the space where you can feel yourself.
And now,
To come back,
Begin reconnecting with your physical senses.
Your physical senses bring you back to the physical reality that includes space around you,
All the objects,
Your physical body.
The chair under your sitting bones,
Palms that you rest in your lap,
Feet on the floor.
The sound of my voice that you hear right now.
Sense of smell,
Sense of taste,
Brighter and darker spots in front of your closed eyes.
And finally,
Sense the boundaries of your physical body and how they connect you with the space around you.
Start gentle movement by wiggling your toes,
Moving your fingers,
Slow and gentle tilt of your head to the left,
Feeling muscles in your neck,
Gentle and slow tilt of your head to the right,
Feeling muscles of your neck on the other side.
Come back to the center and finish with one deep breath in through your nose,
And out through your mouth.
And when ready,
Open your eyes and welcome back.
