Welcome to our meditation session for today.
Find a comfortable seat so that your hips and lower body feel grounded and rooted.
And from the pelvis,
The spine lengthens all the way up to the top of the head.
Keep your arms and shoulders relaxed.
Your hands can loosely rest down on your legs.
As you're ready,
Invite your body to settle.
And you might close your eyes as a way to turn your focus inward.
Let your body relax more and more.
And notice how that relaxation begins to filter into your mind.
This state of relaxation brings ease to any struggles or pain,
So that you can rest here peacefully.
Notice what's happening in your body.
The beating of your heart.
The blood moving through your veins.
The flow of breath.
And how the breath makes small changes in your body.
Rest your attention with your breath.
And experience how the body does the effort of breathing for you.
Receiving breath on the inhale.
And softening on the exhale.
Inhaling loving,
Soothing energy.
And exhaling to let go of anything keeping you from this moment.
Inhaling with a sense of acceptance.
Welcoming your full experience.
Exhaling any resistance.
Any desire for this moment to be any different than how it actually is.
Inhaling acceptance.
Exhaling resistance.
Inhaling acceptance.
Exhaling resistance.
Feeling content.
Not needing any more or less.
Simply resting in your completeness.
Your wholeness.
Just as you are.
Observe if any part of your body has become tense.
If this has happened,
It's not a problem.
And recognize that your body is trying to protect you.
Thank your body for doing its job.
And then use your breath and the words to help you soften again.
Inhaling acceptance.
Exhaling resistance.
You might find a particular type of resistance that a little more difficult to let go.
Maybe a thought about your pain.
Worries about the future.
Or feelings of anger.
Uncertainty or insecurity.
You can use the words,
May I be free of this,
To help it release.
Breathing in to open to your current experience with full acceptance.
Breathing out to release any resistance that limits you.
Feel your whole body here.
And the compassion you've cultivated for yourself through this practice.
Begin to reconnect with the room around you.
When you feel ready,
Slowly open your eyes.
Gently move your body and mindfully transition back into your day.
