This meditation offers you time to breathe with everything that's going on inside you,
To breathe with all your emotions,
To breathe with yourself and to give your emotions a beautiful restful space,
A peaceful space with waves of breath inside of you to all be present for healing and release.
So begin as usual by taking time to settle in and making sure you feel comfortable in your whole being.
And welcome yourself into this sacred space and time.
Have a feeling that this space you are entering is a space of freedom and of love,
Where everything can be allowed to arise.
It's a landing place for everything that matters to you,
Everything you care about and every touch of life and how it's touched you,
A sanctuary.
And you can just let go and be yourself here.
And most importantly,
You can be with yourself and for yourself.
Meditation where you can look after yourself and tend to yourself.
Breathe with those feelings now.
Let's take three clearing breaths to arrive here.
So breathing in through your nose and out through your mouth.
And then as you come back to your own normal breathing,
Make contact with the fullness of your breath,
The full possibility of it.
Take some breaths that begin in your belly.
So you're breathing from low down inside you,
From the depths of you.
And inhale from there up into your heart and into your collarbone and throat,
Taking a pause and then pouring that breath back down through your heart,
Into your belly.
And to allow this breath to be so full,
Let your belly be as soft as you can make it,
So that as you inhale it inflates spaciously.
Carrying a current of spacious breath up into your heart and then up into your collarbones and throat,
Stretching to fullness at the top,
Taking a pause when you feel that stretch and then pouring it back,
Back down to your roots,
Your depth.
Waves of breath,
Drawing in and up and drawing back down into the depths of you,
Into your roots.
And as you experience the sensations that you feel with these currents,
These waves of breath,
Also let everything that wants to come to your attention arise.
To draw in your thoughts,
Your feelings,
Words,
Pictures,
Visions,
And particularly your emotions,
Your feelings,
Your immediate feelings.
How is life touching you right now?
You can feel those touches with these waves of breath that are tender and caressing.
A delicious movement massaging the inside of you,
A breath that's full,
It's the whole breath,
And it pours back into yourself.
Letting the life inside you arise to greet you,
To come up for healing,
To come up to give you information,
To be greeted by you with welcome because you care and you can breathe with all your emotions and with your whole body,
Allowing whatever thoughts that come to come.
Now think about your heart and bring your breath and your awareness into your heart.
Maybe take your hand there too.
Just knowing that you're breathing with yourself and with everything that's in your heart.
You're there for yourself and drawing in any other support you're aware of.
And you could have a mantra as you breathe.
What words would you like to give to your heart that make you feel in touch with that space and with your presence there?
Which make your heart feel welcome and loved?
Words that really honor you and your presence and all your goodness,
All that you are,
All your courage,
All your strength and your vulnerability,
Your tenderness.
Maybe you have a word or some words that you can take some time now breathing there,
Into your heart,
To give to your heart.
What is in your heart right now?
What is pulsating there?
What do you feel?
Underneath your hand,
In your breath.
This galaxy of your heart,
This center of feeling in you.
What is in your heart and what would you like to give it?
Maybe just the tenderness,
The welcome,
The soothing of your soft breath.
And maybe also some other kind of communion between the two of you.
And feeling that contact between your hand and your heart.
Not trying to quieten or suppress here but allow it to stretch to its fullness with whatever it is feeling.
Whatever it might feel passionate about or rendered open by.
As much as those more tranquil pools within yourself and your heart.
With the whole presence of your heart.
Any thoughts,
Any imagery that comes,
Let them come.
Any dreams,
Any visions.
Feel the waves of your breath and feel the pulsing of your heart underneath your hand.
Now take one clear breath there.
And move your hands and your awareness now up to your throat.
And breathe there and feel the contact between your hand and your throat.
Just gently and just for a few breaths ask your throat what it is holding.
What is there inside your throat waiting to be sung?
What is it happy to keep to itself?
And what parts might want to be released?
Things in there,
Stickiness,
Congestion.
Maybe there are voices there that don't belong to you,
Words that don't belong to you.
Maybe there are parts of you that really wish to be heard.
So again using your breath.
Perhaps you can take some clearing breaths again.
Breathing in through your nose and opening your mouth slightly as you blast that breath through your throat.
And a ha sound,
Try that.
Maybe you can feel and see that breath leave you.
Maybe you'd like to hum,
Hum with your throat.
Release tension with a lovely vibration,
A hum.
Swirling a hum around your tonsils.
Like the end of the Omm.
A nice remix.
Would you like to try that?
Bringing a sense of release and space.
What feels good,
What feels right here in your throat?
And now you can take one more clearing breath.
As you now move your attention down into your belly.
And again you can rest a hand here if that feels okay for you.
And taking those full belly breaths,
Feel what's there.
Let your breath give space here,
Bring an expansion.
So you can feel what's there.
Keep that belly soft.
Allow it to fill steadily,
Tenderly with breath,
No forcing.
Offering it freedom and spaciousness and time.
For all it's digesting there,
For all it's experiencing or holding.
Those waves of breath.
What is here in your belly?
What feelings,
What sensations?
Maybe some imagery.
Is there any pain?
Or there may be some knots or congestion.
And if there are,
Deliberately find those.
You're going to care for it,
Make space around it and tend to it.
With your tender attention.
Where there is healing to be done,
We can honour and treasure this sacred healing work.
So invite your pain.
Congestion,
Any stickiness or any knots.
Any churned up or turbulent parts.
And if none of those is present and you feel light and good here,
Hang out and enjoy those good sensations.
And remember again those deep waves of breath.
From your belly,
Rising upwards to fullness and then pouring back into your body.
And bring those waves of breath again.
And bring them to those spaces,
Those places that are aching for them.
Those soft and tender waves of breath.
Waves of breath drawing in.
Waves of breath drawing out,
Drawing in and drawing out.
Soothing.
Releasing.
Integrating any of these sticky or knotted parts.
Waves of breath here.
Giving some movement,
Some current,
Some flow to what is there.
Soothing any inflamed parts,
This balm of breath.
And bringing space and spaciousness.
These waves of breath.
Tending,
Tending,
Tending deeply to yourself.
And now let your hands be wherever they want to be.
And release your attention.
And let it flow around your whole body and your breath,
Flowing again around every part of you.
Letting your awareness simply drift around to see what it can find.
It'll find without guidance any parts of you that want to be breathed with.
And you can let these come and go and come and go and continue to give yourself and all parts of you time and space and rest and breath and being there.
You're breathing yourself home.
