Allowing Meditation Beginning by bringing your focus to your breathing.
Noticing your breathing in and noticing your breathing out.
You can say here as you breathe in and now as you breathe out.
Here as you breathe in and now as you breathe out.
And bringing your attention to your body now and begin to gently scan your head and face.
Noticing any feelings or sensations there.
Noticing your neck,
Shoulders,
Chest,
Stomach.
Noticing your back,
Legs,
Feet and toes.
Just noticing how your whole body feels right now.
And seeing can you open up to the feelings and sensations in your body.
Seeing if we can open up the space to allow our bodies to be just as they are in this moment.
Seeing if we can let go of the battles we have with our bodies.
Even for the length of this meditation allowing them to be just as they are.
With what they feel like on the inside and with what they look like on the outside.
And if we notice tension,
Pain or discomfort.
Seeing if we can open up to this.
Turning towards it and bringing kindness and compassion to the discomfort.
Letting go of judgement.
Being a friend to ourselves and our bodies.
And if our body feels good right now bringing gratitude.
And now moving your attention to your mind and noticing how does your mind feel right now.
Again seeing if you can open up space to allow your mind to be just as it is.
Noticing how your mind feels right now.
Is it calm?
Tired?
Peaceful?
Tense?
Stressed?
Or busy?
And letting go of the battle we have with our mind.
Even for these few moments.
Giving it space to be exactly as it is.
Knowing that it is exactly as it needs to be right now.
Trusting that you are just as you need to be right now.
There is nothing wrong.
If there is tiredness or tension or discomfort.
Bringing kindness and compassion towards yourself.
Treating yourself the way you would treat a good friend.
And if your mind feels good.
Being thankful.
Enjoying how that feels.
And now bringing your focus to your emotions.
Noticing how your emotions feel right now.
You might feel this in your belly,
Around your heart,
Chest and throat.
You might notice a strong emotion.
A mild emotion.
Or nothing much at all.
And whatever way you feel.
It's okay.
Seeing can you open up to what emotions are there for you right now.
Seeing can you let go of judgement.
And allow yourself to be just as you are.
Knowing that you are okay just as you are.
You are just as you need to be.
If you notice a painful or difficult emotion.
Bringing kindness,
Gentleness and compassion to that.
And if you are feeling good right now.
Being thankful for this.
Breathing into and enjoying this feeling.
So we are fully meeting ourselves.
Fully opening up to what we are feeling in our bodies,
Our mind and our emotions.
Giving them space to be just as they are.
Giving ourselves space to be just as we are.
Knowing that we are just right as we are.
We are just as we need to be.
If we notice any pain,
Tension or discomfort.
Remembering to bring kindness and compassion to ourselves.
If we are feeling good breathing into that and being grateful for this feeling.
And knowing that we always have a choice to bring this friendship,
Kindness and compassion towards ourselves.
We always have the choice to let go of the internal battle.
And give ourselves the space to be just as we are.
In the same way,
We always have the choice to connect to the here and now.
We always have the choice to let go of our thoughts and come back to the present.
To what is happening in this moment.
And so to end the meditation,
Coming back to the breath.
And as you breathe in,
Sing here.
As you breathe out,
Sing now.
Here as you breathe in.
Now as you breathe out.
Continuing to breathe like this until you hear the sound of the bell.
