Hello and welcome to today's meditation.
For today's meditation,
We'll be exploring the idea of welcoming.
That is welcoming ourselves and all of our parts,
Even the ones we might not like,
The ones that we judge,
Or maybe even the ones we feel like we might need to hide from the world.
There is something magical that can happen inside when we allow ourselves to be exactly who we are,
Where we are,
And how we are in our expression and in our journey.
And so as you feel ready,
We'll begin to slowly make our way into the practice.
And as we do,
I invite you to find a comfortable position you would like to meditate in today.
Maybe that's seated or lying down,
Or maybe you might like to take this meditation on a walk.
Whenever you've found the comfortable position you would like to meditate in today,
I first invite you to bring your awareness to the parts of the body that are making contact with the support underneath you.
Seeing what it would be like to allow yourself to maybe soften and relax into these points of contact,
Even if it's just a little bit here as we start.
As you feel ready,
Maybe starting to bring your awareness to the breath.
And perhaps we could take three cleansing breaths together as we land into the practice.
As you feel ready,
Taking a breath in through the nose,
A gentle sigh out through the mouth.
Another breath in through the nose,
Perhaps.
Another gentle sigh out through the mouth.
And another breath in through the nose and out through the mouth.
And out through the mouth.
And as you feel ready,
Returning to your natural breath in and out of the nose.
Taking a moment here to simply watch the breath flow in and watch the breath flow out.
And perhaps these are the most mindful breaths you've taken all day.
And as you take these mindful breaths,
The invitation here is to notice.
Noticing what you have brought with you to this practice today.
Noticing if there's any constriction you might be carrying in the shoulders or in the neck.
Noticing if there's any tension in the jaw or in the face.
Noticing any thoughts that might be buzzing around.
Noticing if there's any tension in the neck or in the shoulders.
Noticing the parts that feel like there's things that they need to take care of and figure out and solve.
Maybe noticing any parts of you that feel heavy or sad.
And also maybe noticing any parts of you that feel calm.
Calm.
Or maybe curious.
Or maybe even grateful.
Taking a few breaths here to breathe into everything that you're noticing inside in this exact moment.
Maybe staying here if this is feeling supportive for you today.
Or perhaps if you'd like to move on,
You can follow the next invitation to maybe place your hand on your heart,
On your chest.
Seeing what it would be like to repeat the following words quietly inside.
You are welcome here.
You are welcome here.
Noticing anything that maybe arises as you maybe repeat these words quietly inside.
Taking a few breaths into whatever it is that you're noticing.
And for the next few moments,
The invitation is to listen.
And to receive the following affirmations in form of a song.
And after I've listened to you,
I invite you to repeat the following affirmations in form of a song.
After you've sung the first two verses,
You are welcome to repeat the third and final verse with me.
All of you is welcome here.
Nothing to fear.
No judgment,
Dear.
Don't push it aside.
Don't run and hide.
Bring it into the light.
Do you accept the invite?
All of you is welcome here.
Nothing to fear.
No judgment,
Dear.
Don't push it aside.
Don't run and hide.
Bring it into the light.
Do you accept the invite?
All of you is welcome here.
Nothing to fear.
No judgment,
Dear.
Don't push it aside.
Don't run and hide.
Bring it into the light.
Do you accept the invite?
Taking a breath in,
A breath out,
And starting to now bring your awareness to any part of you inside that feels like it was maybe able to soften or relax even if it's just a little bit.
Noticing the parts inside that feel more welcomed,
More accepted,
Maybe more loved,
Acknowledged,
Or appreciated.
If you'd like,
Seeing if you can stay with this part of you for the next four breaths.
Breathing in,
Breathing out.
In your right time and pace,
Slowly beginning to invite movement back into the body,
Wiggling the fingertips,
The toes,
Maybe taking a full body stretch if that feels good.
Maybe fluttering the eyes open if they were closed and taking a look around your space and noticing what it is that you might see or hear.
Slowly coming back into the present day,
The present time.
Hopefully feeling a bit more settled and welcomed in your body and in your authentic and unique experience.
As always,
Such an honor to be here with you today and to be a part of this journey.
Guide you and to support you on your journey.
Leave me a comment and let me know how this practice was for you.
I look forward to connecting with you soon.
Take care.
