Let's find a comfortable spot,
Having a little fidget,
Placing our arms and legs somewhere they can rest.
Next time we inhale,
Spine grows a little bit taller and as we exhale we can settle into our seat and relax a little more and take a few breaths,
Conscious breaths,
As we bring our attention to our internal world.
That's where it's all happening,
Believe it or not.
Let's relax our bodies a little.
So feeling the muscles in our face and allowing them to soften,
Our expression becoming neutral,
Our scalp softening,
Our neck in a neutral position,
We're not craning forwards or backwards,
Allowing the shoulders to relax,
Sink away from the ears,
Arms somewhere they're comfortable,
Somewhere they can be still,
Our spine in length but not rigid or uncomfortable,
So we see if we can find that balance.
We're tall without being rigid,
Hips relaxed,
Comfortable,
Our legs,
Upper legs and lower legs,
Somewhere they can rest,
Ankles,
Tops of the feet,
Underneath the feet and each little toe a little more soft,
A little more comfortable,
Our whole body feeling a little more comfortable,
Nothing to do but breathe.
Put aside the things we have to do this day,
Just for a little while,
Take this time for ourselves to attend to our own needs.
We can calm those internal waters and what flows out from us,
Ripples out from us,
Is karma.
That's why we come here and so let's see how our internal world is today.
This point in time those difficult emotions are often not far away,
Difficult thoughts,
Aches and pains,
Many challenges.
We're going to attend to them,
So first of all let's notice sitting in our observer seat.
Our observer seat is a place of compassion,
As if we were sitting in our heart looking at the rest of our being.
Whatever we find,
Whatever we find,
I want you to try on the idea that it's okay.
Not that we like these feelings,
Not that we want the events in the external world that have created these feelings,
But that our response,
Those uncomfortable emotions,
Feelings,
Thoughts,
Are entirely reasonable.
We're not a bad person for sometimes getting angry,
Feeling frustrated,
Struggling to deal with whatever it is.
It's okay if we have these uncomfortable inner events.
Compassion for self comes first,
So if we feel whatever we feel,
Let's notice what there is inside us and try agreeing that it's an entirely reasonable response,
Even if we're fed up of it being there.
It's a normal human thing.
Allow it if you can.
The more we can allow it,
The less we're fighting and resisting whatever those internal events are,
The faster they will leave.
Our grief,
Our loss,
Our disappointment,
Our resentment.
If you fight them,
Push them away,
Unfortunately they tend to linger until they've been attended to,
Until they've been noticed.
It's entirely reasonable for the humans to push away the things they don't like and to work endlessly to draw things to us that we do want.
It's all okay.
It's a part of life.
Can we relax?
Let it be.
Sitting with whatever there is inside us.
So the external events are not what is important here.
They only become significant when something external triggers an internal event,
Feeling,
Thought.
Sitting in our compassionate observer seat,
Sitting in compassion for the one who feels these uncomfortable thoughts,
Feelings,
And as best we can allowing it to be just as it is.
By attending to our feelings with this loving attitude,
We find we have already returned to love.
Nothing else to do except maybe take a few deeper breaths,
Soften the body once more,
And allow that love to flow forth,
Pouring from our heart center,
First of all for us,
For ourselves.
Now you can imagine it filling you,
Your body,
Your energy field,
Filling with love until we are full and we sit completely filled with,
Surrounded by love.
And it is from here that we can start to affect the world around us in the way that we wish.
We may not even do anything except allow it to flow out from us.
Ripples of love,
Peace,
Joy.
And that is why it's never selfish to start compassion for ourselves.
It's the only place we can start.
Create love inside and have so much of it we can't help but share.
Resting for a few breaths in the compassion,
A love,
The peace of the heart.
Before we return to the external world and the state of consciousness with which we meet external world,
Let's be aware that our internal state is all-important because it is that which we radiate outwards.
And we cannot but do any other and radiate those internal feelings to those around us.
What else can we show those around us except what we have inside.
We can affect and influence and choose what we have inside.
We have that power.
So let's take an energizing breath or two and allow mobility,
Motion,
Movement.
Return to the body,
Fingers and toes,
Wrists and ankles,
Arms and legs.
Having a little stretch if that feels right for you.
Returning to the external world when we're ready.
Thank you for practicing with me.
