Find a meditation shape that will allow you to feel as grounded and connected as possible.
If you're seated in a chair,
Let yourself really lean back into the support of the chair.
Feeling it holding your spine.
If you're seated on the earth or lying on the ground.
Let yourself ground deeply.
As if your tailbone could reach the soil of the earth.
Allowing yourself to be held and met here.
By the nurturing presence of Mother Earth.
Even if you are in a building.
The Earth is supporting that building.
Surrounding the building.
In which you are seated.
Breathe deeply into the nurturing presence of Mother Earth.
Let yourself begin to slow down in this time and space.
Creating an atmosphere of acceptance.
Acceptance of sound and sensation.
Acceptance of thoughts and emotions that ebb and flow.
In this atmosphere of acceptance,
There is no gripping.
Only being.
Let the breath be a point of reciprocity between you and this atmosphere of acceptance.
Drawing breath in from the atmosphere and giving it back through the exhale.
This constant exchange of prana.
Of life force energy.
If anything in the body has started tensing or gripping.
Utilize your awareness to soften.
Letting the body participate in this atmosphere of acceptance.
You might notice the ways that the mind tries to defend an imaginary territory of how it thinks things should be.
Rather,
Can you let yourself inhabit the space of what is?
Observe what becomes available to you when you inhabit this space of acceptance.
Notice the kind of space that frees up.
Within you.
Breathe as if you are more spacious than you ever have been before.
Let your inhales fill every inch of your lungs,
Of your torso.
Let your exhales empty you completely.
Continuing to engage in this active reciprocity.
With all that is.
There is no territory to defend.
Only space to inhabit.
An atmosphere of acceptance to lean into.
Trust that the body knows how to loosen its grip.
Trust that the body knows how to soften and relax.
Allow the body to trust that the mind can do this as well.
On its own time.
As it softens its defenses,
The mind too can expand and release.
Nothing to fix,
Nothing to protect.
Let yourself be woven into the fabric of now.
Begin to welcome yourself back with full,
Expansive breaths.
Returning to the body through small movements of fingers and toes.
Jaw and eyes.
Head and neck.
Blinking the eyes open when you feel ready to fully return.
Allowing yourself to inhabit this atmosphere of acceptance through the rest of your day.
