Sit upright if you are able,
With your feet fully supported by the ground underneath you.
During this meditation,
You might experiment by placing one hand on your heart and one hand on your belly,
Noticing what amount of gentle pressure might feel most soothing or comforting.
This gentle touch can send calming messages to the nervous system and can be especially helpful during difficult times.
Bring your awareness to the soles of your feet,
Noticing the sensations of the ground underneath you.
Take a moment to feel into this stability,
This solid ground.
If it is helpful,
You might imagine as if there are deep roots,
Like tree roots,
Growing out from the soles of your feet,
Down deep into the ground,
Into the earth,
Spreading far and wide.
These roots are there to support you,
To bring nourishment,
To give stability.
Bring your awareness to the places where your body is making contact with the surface upon which you are resting.
Notice the sensations in your body.
Is there firmness underneath you?
Softness?
Warmth?
Pressure?
Something else?
Notice what it feels like to be supported.
See if you might let go into the support and allow yourself to be held in whatever way is available right now.
Take a moment to acknowledge whatever you are feeling right now.
You might do this by softly naming whatever is present for you.
I see that tension is here in my chest,
Or I feel an openness in my heart.
I notice that I'm having feelings of sadness or anxiety or peace in my body in this moment.
Really notice and name whatever is there,
Bringing some acceptance to whatever arises.
You might imagine these sensations or feelings are like visitors that might be greeted with kindness.
No judgment,
No need to get rid of or cling to what is there.
Simply let it be.
If it is helpful,
You might breathe some breath into the places in your body where these emotions or sensations are held.
As if you could send the energy of the exhalation right into any sensations you're aware of,
Softening and soothing with each breath.
As you rest here in this precious space you have created for yourself,
See if there is something that you might like to invite into this space to sit side by side with whatever is already here.
No need to push anything away.
Just invite in whatever you might need.
Perhaps it is a feeling of comfort or care,
Courage,
Calm presence,
Ease,
Acceptance,
Peace,
Or awareness itself like a vast container that can hold everything that is here.
To call up what you need,
You might think about a time when you experienced that feeling.
You might invite in a sense of peace or calm presence by calling up a special place in nature that you find soothing to be in.
You can picture yourself there and call upon all of your senses to make that real in your mind right now.
You might invite in a sense of softening in the body,
Imagining that each in-breath draws in a beautiful soothing light.
And each out-breath sends that light down through your body and brings ease to tight muscles.
You might invite in a sense of comfort by imagining a caring being in your life sending you comfort and care.
Feel the presence of this being and feel their comfort and care surround you.
Let it encircle you.
Whatever you choose to focus on,
To invite in,
Allow your mind and body to rest in this experience.
As your mind may wander,
You can gently bring it back resting in this inner refuge of these positive emotions.
Let these feelings sink in and spread through you and let them extend to any parts of you that might need your care as if reaching out to these parts,
Bringing ease,
Putting an arm around these parts of you that might be struggling and letting them know that they are not alone.
You will end with a short compassion practice,
Sending yourself whatever you might need on the in-breath as if drawing up nourishment from a well,
Filling yourself back up and then on the out-breath,
Sending care and compassion to those around you.
Feel free to use these words or modify them as is right for you.
Breathing in,
I draw in strength,
Breathing out,
I send compassion and care to my loved ones.
Breathing in,
I draw in courage,
Breathing out,
I send compassion and care to my community.
Breathing in,
I draw in calm,
Breathing out,
I send compassion and care to the whole world.
Breathing in,
I draw in strength,
Breathing out,
I send compassion and care to my loved ones.
Breathing in,
I draw in courage,
Breathing out,
I send compassion and care to my community.
Breathing in,
I draw in calm,
Breathing out,
I send compassion and care to the world.
When you're ready,
Bring your awareness back to your body,
Feeling the sensations in your feet as they rest on the ground.
Take a few slow breaths,
Allowing the breath to come in naturally through your nose and taking your time,
Lengthening and slowing down the exhalation.
After a few rounds of breath,
Come back into the room at your own pace.
Breathing in,
I draw in courage,
Breathing out,
I send compassion and care to my community.
