Create Space For Healing & Growth

So when you're ready,

Finding a nice comfortable open and upright posture,

In the way that you feel supported for next 30 minutes.

And then gently closing your eyes,

And bringing your attention towards your breathing.

Taking three deep breaths right inside your belly.

And as you're breathing out,

Just consciously releasing,

Softening,

And relaxing into your eyes,

Into your jaw,

Into your shoulders,

Into your body.

And then finding your own natural rhythm of your breathing,

Noticing each inhalation and exhalation.

And then gently bring your attention to that space in front of your closed eyes,

Noticing the different shades,

The field of darkness.

Just noticing.

And as you're resting your attention in front of your closed eyes,

You can also include the sounds,

The sounds inside this room.

Just listening.

Allowing the sounds to be the sounds.

And then also including the sounds outside of this room.

Just listening.

And then gently bringing your attention towards your breathing,

Noticing each inhalation and exhalation.

The subtle sensations you can feel directly when you breathe in and breathe out.

Perhaps noticing the subtle movements around your chest,

Around your belly,

The little sensations of your breath around your nostrils or your lips.

Just noticing.

There is nowhere else you have to be.

There is nothing else you have to do.

This is your time it's set aside for you.

Creating space for healing.

No thoughts are important,

No thoughts are problem.

Just gently come back to your breath.

Give yourself enough to start again and again.

And with the next inhalation gently bring your attention towards your feet.

Noticing any subtle sensations you can feel directly.

Perhaps noticing the contact you are making with the floor,

With the cushion.

Scanning with your awareness through your toes,

The arches of your feet,

The heels.

Noticing different shades of temperature as you are scanning around and through your feet.

Any subtle sensations you can feel.

And the breath is coming and going.

Just gently keep coming back towards your feet.

Noticing your attention there.

The thoughts may come and go,

Just let them come and let them go in their own time.

And then gently move your attention towards your hands.

Scanning around and through your hands,

Through your fingers.

Noticing the contact you are making.

There is no need to assign any meaning to whatever you feel,

Just simply noticing.

Noticing the different shades of temperature.

Any subtle sensations you can feel.

And every time your mind gets distracted,

Just gently come back.

There is nothing to manage,

Nothing to fix,

Nothing to control.

Coming back to your breath and then gently rest your attention on your hands.

Scanning the path by path.

Around and through your hands.

And all the while the breath is coming and going.

And then gently with next inhalation bring your attention up towards your shoulders.

As you are scanning through your neck,

The upper parts,

Through and around your shoulders.

Just noticing.

Perhaps noticing the heaviness or lightness.

Noticing the tone of your muscle.

And offering your non-judgmental attention,

Just noticing.

And keep coming back to that felt experience.

And all the while the breath is coming and going.

Gently coming back to your shoulders again and again.

And with your next inhalation moving up towards your eyes and the surrounding muscles.

Noticing any subtle sensations you can feel directly.

Any subtle sensations you can feel and offering your non-judgmental attention.

And then opening your awareness to your eyes,

To your shoulders,

Your hands,

Your feet.

Including the whole body.

Noticing the breath coming and going.

Noticing the sounds.

Just listening.

Opening your awareness.

Making the thoughts less important.

And every time you come back to your body,

There is a micro-moment of healing.

And then gently with next inhalation bringing your attention towards your feeling center.

Starting with your throat,

Breathing around and through your throat.

Noticing how do you feel.

Is there anything that needs your attention?

And without making anything too big or too small,

Right or wrong,

Just offering your company.

Your presence.

Breathing.

Coming back to your throat.

Just noticing.

There is no need to try to make anything happen.

It is what it is.

We are just learning how to digest,

Integrate and normalize whatever is here.

And then moving down towards your chest,

The heart region.

And with the same quality of non-judgmental attention,

Just noticing.

How do you feel?

The felt sense,

The direct experience as you are scanning around and through your heart region.

Even the neutral feelings needs your attention.

Just gently come back to your breath and keep them company.

Make whatever is here to belong.

Gently breathing into your solar plexus,

The upper belly.

Noticing any subtle sensations that you can feel.

Scanning part by part.

Without making anything right or wrong,

It is what it is.

Just offering your presence and company.

Noticing any resistance.

And with patience and perseverance.

Love yourself enough to start again.

Back to your breathing,

Back to your body.

That is where you belong.

This is your body,

This is your home.

And gently moving all the way down towards your lower belly.

Noticing any subtle sensations you can feel.

And offering your non-judgmental attention.

That part of your mind that is observing,

Creating space.

Without assigning any meaning to whatever you find.

Just breathing into your lower belly.

Offering your presence.

Offering your kindness.

And then gently open your awareness to the whole feeling center.

Breathing through your lower belly all the way up towards your throat.

Meeting each sensation,

Each experience one by one with open and kind heart.

Being there for yourself,

Offering them company,

Healing.

Feeling is healing.

Making whatever is here to belong.

Offering your non-judgmental attention.

Any thoughts?

Just making them less important.

Another problem.

Come back home towards your feeling center.

The only place you can truly rest.

Choosing to be there for yourself.

Meeting each experience,

Each sensation one by one.

And keeping them company.

Creating space,

Healing.

And then gently with next inhalation I'd like you to open your awareness.

Outside of your feeling center into the whole body.

The full spectrum of your experience.

Noticing the sounds coming and going.

The thoughts coming and going.

The sensations around and through your body.

Noticing your feelings.

The whole body awareness.

As if the awareness is like a blue sky.

And everything else,

Your thoughts,

Your feelings,

The sounds,

Are just like a cloud coming and going.

You are the awareness.

Everything else is changing moment to moment.

Just observing this constant change.

Coming back to your breath.

Coming back to your body.

Love yourself enough to start again.

So for the last five minutes of the practice I'd like you to guard yourself on your own.

Perhaps adjusting your posture if you need to.

Remembering it doesn't have to be perfect to get the benefits.

Be gentle with yourself.

Every time you come back you are creating a micro moment of healing.

Blessing.

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