And we'll make ourselves comfortable.
Planting our feet,
Taking a few deeper breaths,
Placing our body comfortably where it can sit for a few moments without too much fidgeting.
Where we can find some stillness and some rest.
Next time we take an in-breath let's straighten our back a little bit,
Lengthen our spine,
Allow a bit more space into our internal organs and exhaling we can soften into our seat a little bit.
So we've got this balance between alert and comfortable.
And let's find a breath.
Putting our attention on the breath as best we can.
We might be able to notice our body relaxing a little bit further as the demands of the outside world are left for a little while.
It's just us now.
Let's move into our awareness of our present experience as best we can.
So checking in with our physical body.
How are we feeling physically?
And when we turn our attention to the physical body are we able to bring acceptance or is that something we find difficulty with?
We've got pain we may find that we don't want to look and that we don't want to look and see,
Feel the pain.
Can we allow our physical body to be just as it is?
How are we mentally?
Are we scattered?
Or are we quiet and focused?
And just noticing without it wanting it to be some other way.
Can we accept if our mind is scattered?
Yep that's what I've got.
In allowing it to be we become a little bit calmer.
Emotionally.
How are we emotionally?
Where in our body do we sense any emotion?
And once again are we able to be with it as our present moment experience?
Allowing the present moment to be as best we can.
If we're in the middle of a difficulty how does it feel in these three aspects of us?
Can we bring awareness to the judgments?
Our tendency to change or want to change it?
Can we observe all that?
Bring it all in.
Bring it all into our awareness.
Once it is part of our awareness we have much more liberty to choose.
So then we'll move into step two and bring the focus to the breath.
As best we can keeping the focus of the mind on the breath.
If we would like we can take one or two deeper breaths allowing the breath deeper into the lungs without forcing anything to stimulate parasympathetic the rest relaxation biology but without forcing.
We may be able to feel the stress in our breath if we're in the middle of a difficulty.
Can we notice that?
If we notice it do we notice the judgment that goes with it.
We don't want this and we don't like this.
Observing all of our breath.
Feeling the body move as we breathe.
And then there is only the breath.
Completely at its ease.
Expanding our awareness into stage three.
Let's imagine our awareness where it was on our chest and our breath.
Imagine that sphere of awareness growing.
It's going to start to expand to notice our body.
Our sitting breathing body.
If you would like to you can imagine the breath flowing over or through any uncomfortable sensations in the body.
Just massaging.
We can take our awareness out wider into the place we are.
Wider.
Maybe we can take in our life situation and all the problems that we associate with it.
Right now we're sitting quietly in the middle of it.
Calm centre.
Just for this moment are we able to be okay with that?
Yeah.
Step four then,
Are we able to offer ourselves some kindness,
Some understanding,
As we would to a friend.
Offering to ourselves the love and understanding we can crave from someone else.
Because we are courageous to address our difficulties,
To no longer hide,
To try and attend to them in a different way.
And can we love ourselves through our difficulties?
There may be part of your body that needs a bit of extra love.
If you'd like to offer a bit of you some extra love,
Please do so.
Maybe even give yourself a hug or a rub.
And if we choose to take action when we arise from our meditation,
Is it something that will bring us joy,
A healthy coping mechanism?
If we need to do anything we may just be.
And so we can turn our attention once more to our breath and take a few energizing breaths and allow that energy to motivate the body,
Mobilize the body.
Moving our arms and legs and our hands and feet and having a little stretch if that's for us.
And when we return to our wakeful state we will feel healthier and more comfortable than before,
When you're ready.
Thank you for practicing with me.
