What do you notice when you bring your presence,
Your awareness,
Your attention to your body,
To your senses,
To the sensations in your body?
Do you notice different sensations on the in-breath than you do on the out-breath?
What do you notice?
And whatever you notice is the truth of your current reality,
Through your perception,
Through your experience.
There is no right or wrong.
There is your experience.
And can you accept that?
Can you accept that what is here is your experience?
Perhaps you're feeling emotions or sensations that your mind or your brain or your body doesn't enjoy.
Perhaps there's some sensations you don't like or want.
Maybe there's some emotions or sensations you wish you could be experiencing or want to be experiencing.
Some of the meditation techniques I've studied and explored myself,
They might term that craving and aversion.
And we're just noticing that we have cravings and aversions.
Things we're wanting to move towards and things we're wanting to move away.
And in the totality of this moment,
In this breath,
In this body,
We're just noticing what is here,
All of it.
The craving,
The aversion,
The resistance or avoidance,
The longing or desiring.
And we're just noticing.
Noticing on each in-breath and in each out-breath.
Things keep shifting.
Sensations keep shifting.
Perhaps even your emotions and your feelings are shifting and your thoughts as you hear me speak.
And invite you back just to here.
What does it feel like?
What does it feel like to just be here now?
What do you notice in being just here?
Just now?
In this moment of space?
In this moment of pause?
In this moment of silence?
In this moment,
Can you relax a little bit more?
In this moment,
Can you surrender a little bit more?
Trusting and knowing that in this moment,
You're safe.
In this moment,
You're held.
If you need a reminder to know how held you are,
Put your feet on the floor.
And push your heels into the ground.
And feel that support underneath your feet.
In this moment,
There's a deep relationship that this body has with this earth.
Can you even notice,
Even if it's in a little way,
That gravity is holding you close to her?
Gravity is keeping you close to the earth.
Do you notice a gratitude arising?
A gratitude for this breath.
For this body.
For this moment.
All of your sensations,
Can you welcome them here?
Can you accept what is here?
Without struggle.
Without fighting.
Without forcing or pushing.
Without clinging.
Can we just notice what is here?
And allow it.
And welcome it.
Can you just feel the energy of how it feels for you and your body when you say,
When you say welcome,
Welcome,
Welcome.
What happens in your body when you welcome all of you?
All that is present here.
When you say welcome,
All of you is welcome here.
Is there a softening and a surrender?
Is there a contraction and a fear?
Is there a little bit of both?
What do you notice?
And what you notice now will be different later today or tomorrow.
But right now you can embrace and notice all that is here now.
And accept it.
What happens in your body?
What happens in your mind?
I often yawn when my body is letting go.
So that yawn tells me that even in me,
As I'm inviting more welcoming,
There's a softening,
There's a relaxing.
And finally as we close this guided meditation session,
Can you find one word,
One word,
One emotion,
One sensation to describe your experience that you just had.
One word that anchors this session for you.
And you can open your eyes.
