There's often a desire or a pushing which is very natural to want to change one's life,
To feel better.
It tends to go in a way that we say,
Oh I don't feel that great right now,
I don't want to feel that way,
I want to feel good.
That's very normal.
But I found for myself on my journey,
Simply being with the emotions is what creates the change.
Not wanting to change them is what transforms them.
There's kind of an irony in that.
So right now just relaxing the edges of your eyes,
Feeling any surfaces that support you,
Really grateful for this support being held.
Breathing through your nose,
In and relaxing your jaw,
Dropping your shoulders,
Coming home to this moment.
Letting your body relax.
Been working so hard today,
Letting you experience life.
Beautiful vehicle for your spirit.
How you can really love it,
Letting it rest,
Letting it relax.
Feeling how your ribs expand and contract.
How to put this practice,
This technique into practice.
See what comes up for you,
That you would want to,
That you feel you need a bit of healing on right now.
Just let that come forward.
Going to guide you so don't hold back,
Just whatever you feel right now,
You can do with some healing.
Just bring that forward and just sense what you sense here.
Maybe there's some sensations in the body that come up,
Maybe there's certain emotions that come up here.
Just being aware that this is exactly what that part wants.
Just wants you to see it.
Some people say it's like meeting a shy animal,
Like a deer.
You can't just run at the deer,
You just observe it being here,
It also sees you.
And maybe you'd like to ask this part,
What kind of contact it wants from you.
Just being with,
Feeling the sensations.
And for once actually being here,
Trying to push it away,
Resist it.
This is beautiful,
This is so healthy and natural.
What does this part want to say to you?
As you hold space for it,
As if you were sitting down next to a good friend,
Simply being with it.
Feeling how it's no longer that scary or spiky,
It's just one part of you.
Message,
You survive.
And if that feels right,
Maybe thanking it for everything that it does.
Telling it you see what it's gone through,
Appreciate it.
Because it's really working with you,
Even if up until now,
Sometimes it seems like you're on different teams.
This is really gentle and healing.
Many people who seek to heal and better themselves,
Want some type of crazy technique that lights up their third eye or whatever.
Just being with what is here,
I find is incredibly healing.
You do too.
Always have your breath in through the nose,
Into the belly.
And just seeing if this part that you've been exploring,
If there's anything else it wants or how close of a contact it wants.
Everything is perfect.
Sometimes you can just see each other like you see the deer in the wild.
And sometimes it might invite you in to its home.
Both have one thing in common,
You are simply being with,
Near or far.
It's the same process and it really appreciates you being here.
So for the last 10 minutes,
We're going to shift our focus a little bit.
Just before we do that,
Checking in with this part that we explored today,
And asking it,
What kind of contact does it want to have with you going forward?
So what we're going to do now,
Once you're ready,
We're going to breathe in self-compassion,
We're going to breathe out judgment.
Really acknowledging you've been trying your best and having compassion with yourself.
Breathing out excessive need to judge how well we're doing,
Even in this meditation,
Life in general.
Breathing in self-compassion,
And that's spread in our body,
Every cell filled with this self-compassion.
Breathing out any judgment that is here in your being,
Lighter with every single breath.
Doing this really restores our being in our body,
Making space for well-being and wholeness.
And if anything is here,
Is a bit heavier,
Doesn't want to shift,
Just remembering how we started this session,
The first part,
Not pushing anything away,
We just be with it,
We are with it,
Being with.
Because when it no longer needs to call for your attention,
Because it knows that you see it,
When it fades away into the back,
True being,
The true nature to unfold.
Your heart truly alive,
Ready to soak up all the goodness in this world.
Let's do two more deep breaths of self-compassion,
Inviting in self-compassion into every cell of our being.
Let's extend this compassion to other people,
The people around us.
They're also just trying their best,
And if it doesn't always look like that for us,
Let's extend compassion to them.
And then let's expand compassion to our city,
Person living there,
Trying their best with what they have,
Entire country that we're in,
Not just humans,
Every creature,
Every living thing.
Compassion,
Connectedness,
Love is really alive,
Every single organism.
Just having compassion for their experience,
As well as our own.
And then moving on to the whole world,
Every little thing on it.
Compassion,
Imagining that we are at the center of the earth,
Our heart shining bright,
This love in our heart flows into every single being,
Until the earth is literally glowing with love and compassion,
Kindness.
All beings in this world find peace and happiness that they have inside.
Be excluded from this,
Connected.
So we're just gonna slowly get ready,
Listen to our body again.
Before we do that,
Just check in with yourself,
If there's anything from today's meditation that you want to remember,
And carry forward with you,
That you can keep being connected to this wholeness,
And this ability to be with whatever is here,
Push it away.
Just being with it instead,
And seeing what happens.
Whatever the message was for you today,
Just locking that into your heart,
Into your feet,
Body resting here,
And the surfaces,
A brush,
So just really slowly,
Attention and gratitude,
Back into your body,
Absolutely amazing function that it has.
You get to live in it,
Please take your time.
Beautiful night.
