Welcome.
Hello.
My name is Mark Rowland.
And thank you for joining me.
And thank yourself for giving yourself this time.
This practice is not about fixing,
Curing or even striving.
It is about allowing yourself to rest in the truth that you are enough,
Exactly as you are,
Right now.
For many of us,
Life has unfolded in ways we did not expect.
The body may carry limitations,
Fatigue or conditions that change how we live each day.
Yet,
Within all of this,
Your worth,
Your presence and your heart remain whole.
So,
This morning,
We will explore how to live fully within the body's reality,
Discovering calm,
Compassion and a deep sense of being enough.
Begin by gently closing your eyes,
If that's comfortable for you.
And just allow your body to settle,
Just as it is,
Without the need to change anything.
Notice where the body touches the ground,
The bed or the chair.
Feel their steady support beneath you.
Bring your attention to the breath.
Not forcing it and not deepening it.
Just simply noticing the natural rhythm of breathing.
Breathing.
Inhale and exhale.
With each breath,
Allow yourself to soften just a little more.
Softening the shoulders,
The jaw,
The belly.
Allow the body to be exactly as it is today.
You don't need to fight it or resist it in this moment.
Simply resting here in gentle awareness is enough.
Now,
Silently bring to mind the truth of your body,
Just as it is.
Perhaps there is fatigue.
Perhaps discomfort.
Perhaps there is the knowledge that your body carries challenges that will always remain.
Let these truths be here,
Without the need to push them away.
You might want to gently whisper to yourself.
Yes,
This is my body today.
And yes,
This is my reality right now.
Notice what emotions arise when you acknowledge this.
Sadness.
Frustration.
Longing.
Acceptance.
Whatever is present for you is allowed here.
There is absolutely nothing wrong with these feelings.
They are part of your sacred humanity.
Now,
Offer yourself a kind statement,
As if you're speaking to a dear friend.
It's understandable that this is hard.
I offer myself compassion in this moment.
It is understandable that this is hard.
I offer myself compassion in this moment.
Now,
Gently bring awareness to your deeper self.
The part of you that is untouched by limitation.
Imagine a soft,
Steady light glowing in your heart space.
This light is your essence,
Your worth,
Your being.
It has always been here within you.
With each breath,
Imagine this light shining more and more clearly.
Not pushing or straining.
Just allow it to be seen.
Now,
Repeat quietly or,
If you like,
Just simply receive these words.
I am enough,
Even as I am.
My worth is not reduced by what I cannot do.
The love and presence I carry are whole.
Rest here,
Feeling this light within you.
Trust that no condition,
No circumstance can take this from you.
I am enough,
Even as I am.
My worth is not reduced by what I cannot do.
The love and presence I carry are whole.
Now,
Bring your awareness to the present day ahead of you.
Each day may be different.
Some days harder,
Some days lighter.
Yet,
In each day,
There is still a breath.
Still a sky.
Still a small beauty waiting to be noticed.
Today,
Perhaps your body asks for gentleness.
And yet,
With that gentleness,
There may be moments of peace.
The sound of birdsong.
The warmth of sunlight.
Or simply the quiet comfort of rest.
You might silently affirm,
Even with limitation,
I can notice moments of beauty.
Even with challenge,
I can choose self-compassion.
Even with limitation,
I can notice moments of beauty.
Even with challenge,
I can choose self-compassion.
Begin to bring awareness back now to your breath as it is.
Notice the rise and fall of your body.
Bring to mind the steady light within you.
It's always present and always whole.
Silently offer yourself these closing words.
May I live fully in each moment available to me.
May I remember that I am enough,
Exactly as I am.
May I walk gently and compassionately with myself today.
Now,
When you are ready,
Gently open up your eyes.
Come back into the room and carry this sense of presence and worth with you into your day ahead.
Thank you so much for choosing to join me in your meditation today.
I am truly grateful.
Have a beautiful rest of your day.
Go in peace.
Namaste.
