I invite you to settle into your position,
Offer yourself a little more space to get comfortable for the next few minutes as we collectively come into the space in meditation for the awareness of more compassion.
And in this meditation,
We're going to focus on cultivating compassion for our body,
Compassion for ourselves.
And at any moment in this meditation,
If your body becomes uncomfortable,
Allow yourself to change your position and invite more compassion and comfort into the moment.
Meditation isn't about sitting perfectly and cleaning and clearing out the mind.
It's about coming in to present awareness with what is,
And shifting our state into the awareness to hold all of our experiences with more balance.
So in this moment,
I'm going to invite you to close your eyes and settle into your position where you can get more comfortable.
Maybe loosen any tight clothing,
Offer a pillow under your knees,
Or under your head.
If you're lying down,
If you're sitting in a seat,
Allow your spine to be supported,
Where there's no tension on your upper or lower back.
And as you're setting your awareness inner,
I'd like you now to focus your attention on the room that you're in,
The four walls of the room,
The ceiling,
And the space that you're in.
And I want you to imagine yourself in the room,
In your position.
And as you do that,
Widen your scan to noticing sound,
If there's any sound in this room.
And listening and breathing into the sound.
And if there's sound that goes beyond the room,
Allowing your awareness to hear the sounds and allow them to fall away.
Like they would just in the ocean,
Wave after wave of changing experiences.
And as you settle your awareness inward on sensation of sound,
I'd like you now to let go of that.
And focus yourself in your position,
Your body from head to toe,
Scanning where you are in this room,
Where you are in placement of earth.
And how there's this fabric of breath that flows from the four walls you're in and the ceiling and the floor to this outer world.
And this ebb and flow that's ever changing.
And just like the house is a container or the office building or the room you're in is a container,
Holding and storing layers of experiences,
Objects.
Notice how your body is a store of information.
And notice where you can bring in just a little more tenderness in your body,
A little more awareness and space.
Often when tension arises in the body and in the mind,
We feel crammed for space.
So in this moment,
See if you can shift your awareness to allow for more space.
Breathing in and breathing out.
Settling in and settling out.
One more breath on your own.
In this meditation,
I'm going to invite you to follow my voice and follow the scan throughout your body,
Introducing more softness and ease into your body.
Allow yourself in this position.
Focusing on the top of your head and inviting in for the top of your head.
May I be well.
May I be happy.
May I be at peace.
And as you do that,
Focus on your forehead.
May I be well.
May I be happy.
May I be at peace.
Focusing on the space between the eyes and the eyebrows.
May I be well.
May I be happy.
May I be at peace.
And now focusing on your eyes.
Seeing the world,
Viewing the world,
Viewing yourself with more compassion.
May I be well.
May I be happy.
May I be at peace.
And now your nose.
Offering your nose for all the sensation of scent and the odors that the world provides for you.
May I be well.
May I be happy.
May I be at peace.
And your cheekbones.
Allowing your cheeks to feel the muscles of smile.
May I be well.
May I be happy.
May I be at peace.
And offering the space above your lips where you often feel the breath on an exhale,
Warmth.
May I be well.
May I be happy.
May I be at peace.
And offering your jaw and your chin,
The muscles for proper speech and compassionate speech for yourself and others.
May I be well.
May I be happy.
May I be at peace.
And your collarbones.
Moving to your collarbones and shoulders.
May I be well.
May I be happy.
May I be at peace.
And your shoulders.
For all the weight of the world that you carry,
All the worries,
All the love and the concern,
All your hopes and dreams carried on your shoulders.
May I be well.
May I be happy.
May I be at peace.
And now moving down from your shoulders to your upper arms.
May I be well.
May I be happy.
May I be at peace.
And your elbows for all the flexibility that they do and mobility to move throughout this world with ease and grace.
May I be well.
May I be happy.
May I be at peace.
And your lower arms and your wrist.
May I be well.
May I be happy.
May I be at peace.
And your hands for all the magnificent manipulation of objects,
Writing and typing,
Driving,
And all the skills of cooking.
All the artwork,
All the dexterity that each of your 10 fingers offer you.
Our opposable thumbs.
May our hands be the hands to embrace ourselves and others.
The generous hand of loving kindness.
May I be well.
May I be happy.
May I be at peace.
May our hands extend to the world compassionately.
And our whole arms hold the world with the tenderness and warmth of a newborn baby.
May our arms hold the world with love.
May I be well.
May I be happy.
May I be at peace.
Now focusing your awareness on your chest and all the strength and courage that comes from your heart.
The resilience to get up each day amidst difficulty and challenges that can arise and to overcome them with the courage and strength and compassion for yourself and others.
The heart that is ever breaking and expanding and growing.
The heart that is ever awakening to your true nature of who and what you really are.
To what we all are.
The resonance of grace and love that resides in the heart.
The nature to be one with everything.
May I be well.
May I be happy.
May I be at peace.
And now shifting to your lungs for the 22,
000 breaths that they take for you each day.
The breath of new beginnings.
The breath of freedom.
The breath of openness and connection.
The breath,
The holy prana,
The sacred life force that comes in and out of you each day.
May I be well.
May I be happy.
May I be at peace.
And your belly for all your internal organs that they do and work for you.
For all the metabolism of nutrients and digestion.
Removal of toxins in your body.
Clearing out any clutter that is no longer needed.
May I be well.
May I be happy.
May I be at peace.
And your pelvic region and hip bones for all the intense strength and courage they hold.
Your emotional awareness.
Your strength and your ability and adaptability to change from moment to moment.
May I be well.
May I be healthy.
May I be at peace.
And your lower legs and upper legs.
All of your legs and your knees for the steps they take each day.
The courage they take each day and the movement.
May I be well.
May I be happy.
May I be at peace.
And your feet.
The strength of your feet grounding into the earth.
The roots growing ever so strong and steadfast of knowing your true nature of who you are.
Of who we all are.
The love and compassionate awareness.
And the rooting in.
The ever groundedness of your ten toes touching the sacred earth.
Being one with the earth.
May I be well.
May I be healthy.
May I be at peace.
And now imagining your body from head to toe and all the components of every cell in your body changing and growing from moment to moment.
Knowing the ever current and strength and courage that you hold within this body temple.
The courage to awaken the compassionate heart.
The wise mind.
And the steady breath that with know whatever arises in life.
That you are.
At ease.
You are at peace.
And ultimately you are that love.
And gently in this moment take two more breaths to yourself soaking up the moment of gratitude for who you are.
The gratitude to be here in this time and in this moment to awaken to your heart's journey.
And take in whatever resonated with you in this meditation.
And whatever didn't leave it behind.
Just like the changing clouds in the sky.
Allow yourself to awaken fresh from this meditation.
A blank slate.
A clear blue sky.
Open to the endless possibilities ahead.
Gently blinking your eyes open.
Tapping your fingers together.
Coming back to the room.
And taking whatever resonated with you throughout the day to offer you support on your journey.
Thank you for your time.
