Hello and welcome.
My name is Carolyn Ann Budgel and I'm joining you from my home in British Columbia,
Canada.
Today,
I'd love for us to take a moment to pause and offer some compassion or gentleness or care.
To all that we may be feeling.
Being a human at this time on earth is no small task.
We are inundated with information and stimulation.
And we have the capacity to make it through.
I really hope that some of the tools and reminders that I offer in this practice feel supportive for you.
You're welcome to remain seated the way I am right now,
Or you could sit on a couch or perhaps lie down on the floor or on a bed.
Whatever allows you to be as comfortable as possible.
Option to soften your eyelids closed.
And to begin tuning into yourself.
Perhaps it'll be easier to be with what's here by placing one palm on your upper chest.
And your other palm on your low abdomen.
Inviting in a more intentional mindful breath.
Notice anything that wants to soften behind your hands.
Or anywhere else within your body.
Where in your body is asking for permission.
To relax and release the way it may be bracing.
Against life.
Be aware of your eye muscles.
Into your mouth.
Your neck.
Low belly.
And aware of your hands.
As though this gentle placement of your hands on your body is offering a sense of nurturing.
A sense of simply being here.
For whatever is held within your body.
Completely understandable that your body may be holding on to a lot.
That your body may have been gripping and clenching.
For years or decades.
Your body has been doing its best to take care of you and to protect you.
Focusing on a deeper yet soft breath in and breath out.
Noticing still what wants to soften behind your hands.
What is asking for permission to let go?
And finally,
You are here.
Listening.
And feeling.
Showing your body that this moment matters.
Showing any pent up stress.
That this matters.
You're here for it.
And rather than forcing.
.
.
Rather than fixing.
Rather than trying to understand everything all at once,
Simply giving your body permission.
Giving your whole self permission.
To have the feelings.
To have the emotions.
The overwhelm.
The irritation,
The grief.
Whatever else is here right now.
You are allowed this.
Matters.
Any point it's more than fine to lower your hands somewhere comfortable so that Your body feels open.
And relaxed.
Chest open and shoulders relaxed.
If there's any part of the intellectual mind that is online or trying to run the show.
There are any distractions right now.
Offer a little bit of clearing by fully inhaling.
And open your mouth,
Let it out.
Another sweeping inhalation into every extremity of your body.
A nice big exhalation.
Good,
One more time.
Expansive inhale.
Making space within.
Let it go.
This moment matters.
I give myself permission to feel.
And to be exactly as I am.
The shift occurs.
The compassion floods in.
When I remember that I am allowed.
There is no hurry.
To resolve everything right now.
Simply being here in this moment as I am.
Matters.
Suggest that we begin to rub our palms together.
And to anywhere in your body that feels like it's been holding on to stress or strain.
You could place your palms if that feels correct for you.
Landing your hands on these areas of the body that are holding on.
That are talking to you that need attention.
This matters.
As though you could send breath into your hands.
Making just a little more space.
Breath by breath.
Into these tight areas.
And what's powerful is that your body is designed to adapt and to change and to return to relaxation.
Your body is designed to release stress as well.
Offer these areas a couple final breaths.
Gently either bringing your palms into prayer in front of your upper chest Or you could return your hands down,
Option to bow your head.
Take a final moment to observe your eyes.
Ciao next.
Low abdomen.
Palms.
This moment matters.
This body.
Constantly calling out for our attention.
And our kindness.
You might close this practice by making a silent vow.
To pause a couple more times today.
To perhaps place a hand on your body.
Feel what you're feeling.
And trust that that's enough.
No hurry at all.
To begin returning to the space that you're in,
Flickering your eyes open.
Wonderful that you've taken this time to help maybe work out some of the stress.
To nurture some of the stress.
Keep practicing because it absolutely takes time.
Your body it will remember all this work that you're doing for it hope to connect again with you very soon.
Take care.
