In your right time and pace,
I invite you to slowly make your way into whatever comfortable position you would like to meditate in.
Whether that's seated or perhaps lying down,
Taking a few minutes now to make yourself comfortable or you can drop into a space where you feel comfortable and supported.
Once you've landed in the comfortable position you've chosen for today,
Perhaps we could take a couple of cleansing breaths,
Breathing in through the nose and maybe sighing out through the mouth.
And maybe two more times just like that,
Breathing in through the nose,
Audible sigh out through the mouth.
And maybe one more time breathing in through the nose and audibly sighing out through the mouth.
And then returning to your natural breath in and out of the nose,
Noticing now the parts of the body that are making contact with the surface underneath you,
Seeing if there's anywhere in these first few moments where you might be able to soften and relax,
Even if it's just a little bit here as we get started.
As you notice that physical support underneath you,
Maybe allowing it to also connect you with the earthly support underneath it,
The support of our planet and mother earth.
Seeing what it would be like to allow her to hold you,
Maybe noticing yourself take a deeper breath or settling into a little bit more comfort and relaxation.
It's from this place of support that I invite you to bring your awareness to your breath,
Watching the breath flow in and as you continue to notice the breath flowing in,
Also noticing what is here for you in this moment,
Right here,
Right now.
Maybe there are parts of you that find it hard or challenging to soften and settle and relax.
If you find that those parts are present for you right now,
Please know that they are so welcome here.
Maybe there are thoughts racing around in the mind,
Analyzing or worrying about things that have already happened and maybe strategizing for things that have yet to come.
And if you find those parts are present for you,
Please know that they are also so welcome here.
Maybe there is some tension or some constriction or maybe even pain or discomfort that you might be noticing somewhere in the body.
And if that's something you're noticing,
Please know that those parts are also so welcome here.
All of you are so welcome here and whatever your experience today is very welcome here.
Maybe also taking a moment to welcome all of yourself here.
Welcoming anything and everything that you're noticing in your inner world in this moment.
Starting now to perhaps bring your awareness to a feeling or a sensation or an emotion or perhaps a thought that might be standing out most to you.
And if it feels okay,
Bringing more of your focus and your awareness to this particular part or sensation or thought that you've chosen to work with today.
And once you've started to shift your focus and your awareness to this part,
Taking some time here to really notice it.
Noticing if it's something you're experiencing in one place or maybe all over.
Maybe noticing if the sensation is kind of small or if it's less of a sensation and more of a thought.
Maybe noticing the speed of the thoughts.
And once you've started to get a better sense of what you're experiencing here and now,
Setting an intention perhaps to take the next few minutes to really sit and be with whatever you are noticing.
And the intention here is to connect.
Not to change,
But just to connect.
If it feels okay,
Now taking seven to ten deep breaths in and out through the nose.
Simply sitting and being with whatever is standing out most to you in this moment.
Continuing to offer your love and your presence and your awareness and your breath.
And as you do,
Noticing how your experience might change,
If at all.
Maybe noticing if you can soften and relax a little bit more.
Maybe noticing some tension or constriction starting to release.
Maybe noticing the thoughts slowing down or maybe even getting quieter.
And after taking some time here to simply sit and be with this part that you've chosen to work with today.
Taking this time to simply connect with rather than to change.
If there was a message that this part that you've been working with today or this sensation maybe the thought.
If there was a message that they could share,
What message might they share?
Noticing where that message might land in the body,
If at all.
Maybe placing a hand on the heart or another place on the body that helps you to connect with this part you've been working with today.
And maybe repeating the words,
I'm right here with you.
Or maybe just letting this part know that they're not alone.
It also might feel nice to let this part know that you'll come back if that's something you wish to do.
Maybe letting this part know that as often as you can you'll take this time to simply sit and be with them.
To listen to them.
To offer them your love,
Your breath,
Your awareness.
Maybe noticing yourself,
Take some deeper breaths as you do that.
And as we close out the practice today,
Maybe taking some time here to offer a little bit of gratitude.
Gratitude to yourself,
Gratitude to your precious vessel that carries you through life.
Gratitude for any of the parts that might have come up today.
Maybe for any wisdom that they might have shared or offered you today.
When you're right,
Time and pace,
You can slowly invite movement back into the body,
Wiggling the toes,
The fingertips.
Maybe taking a full body stretch.
Maybe starting to reach for your journal and something to write with and taking a little bit of time to write down anything that might have stood out to you today.
When you're right,
Time and pace,
Slowly opening the eyes and coming back into your world.
And as you open the eyes,
Taking some time here to look around your space.
And as you look around,
Maybe doing so through the eyes of the age that you are right now.
Thank you for taking this time to practice with me today.
I hope that you found this practice helpful and fruitful.
