In this meditation practice,
No need for efforting or striving or sitting to attention.
What we want to do is signal to the body,
Ah,
This must be a wee moment of ease.
So you take a minute now and find that way of being,
That way of messaging to your body.
Let's have a little time of ease.
Maybe see if your hands might rest gently on your lap or on your belly or by your side.
If it's OK for you,
You might close your eyes now,
Or perhaps you might prefer to lower the gaze.
Just inviting the eyes to have some ease,
Some rest,
Taking a moment to notice the breath now.
No need to change the breathing in any way.
Rather,
Seeing if you might just notice the breath that is here all of the time.
The breath coming in,
The breath going out.
Just noticing this gentle rhythm,
The rise of the chest on the in-breath,
The falling back of the chest on the out-breath.
Nothing can go wrong if the mind is busy or the body is agitated.
Absolutely no problem.
Noticing what is here right now is already wonderful.
Noticing soft,
Kind response.
And then when you're ready,
Simply coming back to this breath,
This breath coming in,
This breath going out,
The rise of the chest on the in-breath,
The falling back of the chest on the out-breath.
Watching the breath in a way like you might watch the waves on the seashore.
Wave coming in and the wave going out.
Breath coming in and breath going out.
Just being with this breath or just returning to this breath.
With every exhale now,
Allowing your body to release,
To let go,
Even a little.
Let the jaw unclench.
Begin to feel the arms and the legs as heavy,
Letting the whole body soften,
Sink a little into the support that is here and let go,
Even a little.
You don't have to hold yourself up right now.
You don't have to do anything.
Just letting yourself be.
Now,
Taking three slow,
Deep breaths.
Inhaling through the nose,
A long,
Nourishing in-breath.
And then exhaling through the mouth,
Loud sigh,
If you like,
Releasing,
Letting go.
Long,
Slow,
Nourishing in-breath through the nose.
And then out through the mouth,
Releasing,
Sighing it out.
And again,
Nice,
Long,
Slow in-breath.
And out through the mouth,
Long and slow,
Release,
Letting go,
Even a little.
And now letting the breath just return to its natural rhythm.
And seeing if you might bring your attention to your feet in contact with the ground.
Noticing feet in contact with support,
Perhaps the floor or a bed.
And through that support in contact with the earth itself beneath us and gently stretching,
Rooting you,
Rounding you.
Feel the earth holding you,
The earth beneath you,
Where you are rooted,
Supporting you,
Strong,
Steady,
Patient.
Here you are supported,
Right now in this moment,
Exactly as you are.
You can simply rest here in this belonging.
I invite you to imagine this presence is your Anamkara,
Your soul friend.
This presence,
This Anamkara might appear as somebody that you know,
A beloved friend or companion.
Or they might appear as an ancestor,
As a guide or a figure of kindness.
Or they might simply be felt as a gentle light,
A kind,
Friendly presence that asks nothing of you.
There's no need to choose,
Simply trust now what arises for you as your Anamkara in this moment.
Imagine this Anamkara now,
Right beside you.
No words are needed,
Just simple presence and companionship.
Notice how it feels in your body to have them here.
Perhaps your breath is a little easier.
Maybe you sense a warmth in your chest or a softening in your belly.
Allow yourself now to really lean into this presence,
To let go of any weight you've been carrying,
Just letting go.
You don't have to explain,
You don't have to fix anything.
You're simply in the presence of a loving,
Supportive Anamkara.
You can just be yourself.
Now imagine that you and your Anamkara,
However it is present right now,
Are walking together along a path in nature,
A quiet space.
Perhaps you are in a forest with tall trees sheltering you.
Or maybe you're on a soft,
Grassy hill,
Or for you it might be the edge of a lake.
Just let this pathway in nature,
Where you and your Anamkara walk now,
Arise in your mind's eye.
You're not in a hurry.
There's no destination.
You're simply walking now in this place in nature,
Side by side,
In silence,
In peace,
Companionably.
Take a little time now to notice the beauty around you in this place.
Maybe it's the sound of birdsong,
The rustle of leaves,
Light foiling softly on leaves or earth,
Noticing the sights and sounds of nature that are here now,
Noticing how safe and easy in a way it feels to be here.
To be accompanied.
You're really aware that you're not on this path alone.
And for the final moments of this practice,
I invite you to gently bring your awareness now inward,
Coming right into your own heart space.
And you become aware here in your own heart space,
That the same quality of soul friendship you feel beside you also lives within you.
You are your own Anamkara.
If it feels OK for you now,
Inviting you to place one hand on your heart and the other hand on your belly.
Feeling the rise and the fall of your breath.
And whispering to yourself,
I am here with you now.
You are not alone.
Hand on the heart and the belly.
Feeling the rise and the fall of the body with the breath.
And whispering to yourself,
I am here now.
You are not alone.
I am here with you.
You are not alone.
Letting these words echo now softly in your own heart and throughout your body.
Feel these words and their truth,
Not just as words,
But as an actual presence within you.
Your own soul or spirit,
If you like,
Sitting beside you,
Resting with you.
Staying here now for a few moments,
Resting in your own loving companionship.
Kind,
Loving presence to yourself.
Now,
Slowly,
Gently,
Allow your awareness to return to this present moment.
See if you might feel again the steadiness of the earth beneath you.
You might even notice the sound of your breath.
And the sounds around you.
Offer a quiet thank you now to your own Anamkara who walked beside you.
And to the soul friend already here within yourself.
And a closing blessing for us caregivers.
May you know the gift of soul friendship.
The presence that asks nothing of you,
But simply walks beside you.
May you find rest in the quiet company of love.
Whether it comes through another or rises softly from within your own heart.
And may this presence remind you again and again that you do not need to be alone.
You do not walk this road alone.
When you are ready now,
Nice and slowly,
Inviting you to gently open the eyes or lift the gaze.
And maybe invite the body to have a little luxury movement.
Whatever your body might like in this moment.
Maybe for you it's simply looking around the space that you're in or letting a slight smile arrive to the face.
Maybe for you it's a lovely long slow stretch or yawn or sigh.
See if you might do whatever movement with exquisite care and gentleness towards yourself.
Thank you.
