All right,
Well,
Let's go ahead and settle.
Get ready to do our meditation.
Thank you all so much.
Oh yeah,
Stay with it,
Laura.
Trying to learn that.
Yeah,
The body is an endless source of wisdom.
And one of the things that can be really helpful is to return to yourself and asking yourself,
How do I feel and what do I need?
And as we practice,
We will get better at understanding the messages that we get from ourselves.
We'll also get more confident at paying attention to those messages,
Giving ourselves permission to meet our needs,
Because it really is okay for us to care for ourselves.
It's okay for us to care for our needs.
Oh,
Carolyn,
I'm so glad you're here too.
All right,
So I'm gonna invite everyone to go ahead and get settled as we prepare for our meditation.
Again,
Finding whatever position feels right in your body today.
And that could be whatever feels right for you.
So there's no rules.
You might stand up,
You might curl up in your bed,
Or maybe in a chair.
But this is another example about how important it is to check in with your own body,
Really having some curiosity about what your body needs,
How you will be supported during our practice,
Really giving yourself some time to move into whatever position that is.
And as you do,
I just wanna let you know that if I offer something that does not feel right in your body today,
Please feel free to skip it and take care of yourself.
Do what works for you.
Honor your own needs.
And if it does feel right,
I just invite you now to begin with the breath,
Letting yourself inhale deeply.
And as you exhale,
Seeing what you can let go of.
If deep breathing does not feel right for you,
Maybe you can just let yourself tune into sounds,
Just the sound of my voice or the sounds around you.
Let that be your anchor.
If you're working with the breath,
Go ahead and let yourself inhale,
Deeply inhale,
Holding at the top and empty it all out,
Extending the exhale.
One more time,
When you feel yourself in the body,
I'm here in this moment,
I have arrived,
I've returned to my body and letting yourself exhale.
I am home.
And if it feels right,
Maybe even letting yourself say,
I am safe in this moment,
I am in this community,
I am supported.
As you feel yourself in your body,
At any point you become uncomfortable,
Let yourself bring in a resource.
So anything that brings a sense of peace or calm or joy,
Letting the attention rest on those sensations that are pleasant or neutral.
You are safe in this moment.
You are supported in this moment.
And just as you are,
You are enough.
Nothing to do,
Nothing to earn,
Nothing to prove.
So in this very moment,
Just as you are,
You are enough.
You are lovable and you are worthy.
As you let that land in the body,
Also remind yourself that the experience of being in the body is not going to be constant.
It's always going to be changing and that's okay.
So yes,
Some days you will feel perfectly good and right.
And sometimes you'll feel a bit off.
And even on those days,
You are lovable and worthy.
And I would encourage you to give yourself permission to offer yourself and all your feelings,
Your ender sweet,
Gentle care.
The choosing not to hate your feelings,
Choosing not to hate yourself because you have feelings you don't.
And choosing instead to just be present to what's happening and offering whatever arises your sweet love and attention.
Remembering that everything that arises is also of a nature to shift and change and pass away.
And in the meantime,
You can trust yourself to ride the wave.
You can trust that you will find your way.
Take a moment to notice that.
And what it feels to hear that.
You can trust yourself to find your way.
You can trust yourself.
You can trust your capacity to be with whatever arises because you know how to care for all of your feelings.
Find your breath.
Let the body soften.
Remind yourself that you have everything you need to meet each moment because you are always,
Always,
Always enough.
You are always enough.
Return to the breath.
Feels all right,
Maybe three deep breaths in.
Inhaling,
I am enough.
And exhaling,
I am worthy of my love and care.
Inhaling,
I honor all my feelings.
Exhaling,
I show up for myself.
And inhaling,
I have everything I need to meet each moment.
And exhaling,
I can trust myself.
Go ahead and rub our hands together.
And when they feel warm,
Be placing them someplace on the body that could use a little bit of extra care and attention.
Taking a moment to feel your own support.
Just reminding yourself,
I'm here for myself.
I'm here for me.
I deserve my own love and care.
And it's okay for me to give that to myself.
May we all feel loved and supported.
May we all remember that we are always enough.
Nothing to earn,
Nothing to do.
We are always enough.
May we stay connected to our basic goodness.
And may we always stay connected to our worthiness.
May we all be well.
