I Am Held

And this meditation is best enjoyed lying down.

So just going ahead now and finding a comfortable space.

Maybe placing a pillow under the head.

Maybe a pillow under the knees just to provide some support,

Some height.

Just finding a nice,

Relaxing,

Safe and comfortable spot to lie down and just be just for you.

Maybe taking a moment to unclench the jaw if you've been holding it tightly to soften the area around the eyes and on the next breath,

If you haven't already,

Gently closing the eyes on the exhale.

The arms resting gently at your sides,

Palms up if that feels right for you today.

The feet just softly falling away from each other.

Just getting nice and comfortable in this space and getting ready to enjoy this time just for you.

Maybe taking a moment to say a little thank you to yourself for devoting this time just to you.

And to gently and slowly just start to settle in.

Just breathing easily and normally.

Allowing the mind to meet the body with the breath.

Coming together in presence,

In harmony.

Just both mind and body together begin to slow and quiet.

Maybe taking a moment to notice now all of the places where the body meets the ground.

Just noticing all of the places where the ground connects with the body,

Supporting it.

And taking a nice long,

Slow,

Deep inhale from the belly.

And letting that go slowly,

Allowing the body to release and relax into the ground as the air leaves your body.

Let's do that one more time.

Taking a nice,

Long,

Slow,

Deep breath in.

Just pausing here at the top for a brief moment.

And letting that breath go slowly,

Allowing the body to sink deeper into the ground as the breath leaves.

Just enjoying how it feels to just release,

To surrender,

And to allow yourself to be supported,

Knowing there's nothing more you need to do,

Nowhere else you need to be but right here,

Right now,

Connecting with your whole self in this moment.

And just taking a moment now to set an intention for today's practice to just allow yourself to surrender,

To let go,

And to be supported.

Just allowing that intention to just travel throughout the body now,

Whispering to all parts of it that this is your intention for this practice today.

Just letting it travel to all parts of you.

Now,

Just taking a nice,

Long,

Slow,

Deep breath in,

And releasing that intention out into the world,

Into the universe,

Letting it know that this is your intention for this practice today,

And knowing there's nothing else you need to do,

But letting that intention unfold for you in the way that it's meant to.

And just focusing the focus now on the breath as it flows in and out of the body as we begin to draw the senses further inward and sink deeper down into a place of quiet stillness and surrender where we are held and where we are home.

Just following the breath as it travels in through the nostrils,

As it flows down into the jaw,

Into the neck and throat,

As it flows down into the chest and as it touches the heart.

Maybe feeling the heart soften and open a little bit as the breath meets it.

Following the breath down into the belly,

Noticing it rise and round,

Noticing the ribs rise and then the chest.

It's this beautiful breath,

Flows through and following the breath as it travels out to the body,

Feeling it as it flows out through the nostrils,

Feeling it as it flows up through the neck,

The throat and jaw,

Feeling it flow again past the heart and the heart creating it with softness.

Following it as the chest and the ribs lower and the belly flattens.

Just taking a few moments to follow this path of the breath in and out of the body.

The breath softening,

Opening and creating space everywhere that it touches.

Seeing the body and creating beautiful open space for breath and energy to flow.

Releasing that awareness now.

Placing the attention on the feet.

Just feeling the awareness settle in there now on the feet.

Really visualizing them.

Feeling into this area,

Noticing how it feels.

Feeling aware of the feet pressed into the ground.

Moving the awareness now to the legs,

The full legs from the bottom of the feet all the way past the knees,

All the way up the quads to the tops of the hips.

Feeling into the whole leg,

Noticing how this area feels and being aware of all the places where the leg touches the ground.

Visioning the whole leg and foot.

The whole leg and both feet pressed against the ground,

Supported by it.

Just relaxing this whole lower body into the ground and surrendering into it.

Feeling the awareness now on the torso from the waist tips all the way up to the tops of the shoulders.

The arms from the shoulders all the way down past the elbows,

Past the wrists of the tips of the fingers.

Visioning the whole torso here,

Resting gently,

Pressed into the ground,

Supported by it.

Seeing how this area feels,

Feeling into it.

Just letting go.

Feeling the awareness now in the throat,

Neck.

Following that up into the head and envisioning the head,

Neck,

Pressed here into the ground,

Supported by it.

Becoming aware of this whole area of neck and head.

Maybe on the next exhale,

Releasing any tension you may be carrying in the neck and head right into the ground,

Sinking them deeper into it.

Now,

Placing the awareness on the whole body,

The whole body from the top of the crown all the way down to the tips of the toes,

Shoulders,

All the way down to the tips of the fingers.

Feeling and becoming aware of the whole body,

Pressed here against the ground,

Supported and surrendering into that support.

Taking a nice,

Big,

Deep breath in to all areas of the body,

Filling it up and letting that go,

Releasing the whole body,

Feeling it relax and sink right into the ground,

Surrendered.

I am held.

I am held.

I am held.

I hold space for all that I am.

I hold compassion for all that I am.

I hold kindness for all that I am.

I hold love for all that I am.

I am envisioning now the face of someone who you would like to offer surrender to,

Who you would like to offer space to,

Just be just holding that image of that person in your mind's eye now.

I hold space for all that you are.

I hold compassion for all that you are.

I hold kindness for all that you are.

I hold love for all that you are.

I hold compassion for all that you are.

I hold space for all that you are.

I hold compassion for all that is.

I hold kindness for all that is.

I hold love for all that is.

I hold.

I hold.

I hold.

I am held.

I am held.

I am held.

I am just resting in this space of being held,

Of holding,

And of surrender for a few moments.

It's breathing easily and gently in and out as you enjoy this feeling of surrender and being held and holding.

I am just resting in this space of being held and holding.

Mmm,

Following the breath and its path through the body.

Noticing with your awareness all the places where the body is supported by the ground.

Allowing it to just be held.

Mmm.

Just releasing that awareness now and breathing easily and normally now.

Placing the attention on the breath as we slowly and gently begin to turn the senses back outward.

Becoming aware of the breath moving in and out through the nostrils.

Mmm,

Becoming aware of how the breath feels in the nostrils as it flows through.

Noticing how the breath sounds as it flows in and out through the nostrils.

Mmm,

Maybe noticing any sounds in the room.

Noticing any sounds further out in the distance as you slowly guide the senses back outward.

Mmm,

Becoming aware of the ground supporting the body.

Becoming aware of your clothes against your skin.

Becoming aware of the temperature of the air against your skin.

Noticing the temperature of the air as it moves in and out through the nostrils.

Noticing as it leaves the nostrils.

The breath is just a little bit warmer.

Mmm,

Envisioning the room now.

And envisioning your body back here in it to gently,

Slowly come back here to your physical space.

Mmm,

Each breath bringing you ever so slowly and gently back here in this space.

Mmm,

Back here now.

Remembering now your intention for the beginning of this practice for surrender.

And just feeling that intention travel the body again,

Reminding it.

And just feeling back into that intention and what it means to you back here in this space.

We're going to close today's practice with three nice,

Long,

Slow,

Deep breaths in and out through the nostrils.

And we'll do this together.

Nice,

Long,

Slow,

Deep breath in from the belly.

And letting that go.

Mmm,

Back here now in this space.

And we'll do this two more times.

Nice,

Long,

Slow,

Deep breath in.

And releasing that.

Mmm,

Taking a moment to enjoy how that feels.

Mmm,

One more time.

Nice,

Long,

Slow,

Deep breath in.

Holding briefly at the top.

And releasing that.

Mmm,

Back here now.

Maybe wiggling the fingers.

Maybe wiggling the toes.

Maybe stretching the arms above the head if that feels right for you.

I'll meet you now when you're ready to slowly,

Gently open your eyes.

Thank you for sharing your practice with me today.

Namaste.