So close the eyes,
Gentle eyes.
We'll start just with the breath.
So bringing this compassionate noticing and awareness to the breath in this moment.
Notice what are the qualities of the breath.
So for example,
You might notice the temperature,
The depth of the breath right now.
You might notice where it's felt most in the body.
For some of us,
It's at the level of the nostrils or mouth,
Throat,
Or even the belly.
Notice just right now where you feel your breath.
You continue to notice and be with it.
A few consciously slower and deeper breaths here now as we prepare for this somatic exploration together.
So just inviting the breath to slow down and noticing what that's like.
Beautiful.
From here,
I invite you to bring to mind a situation that's difficult.
It could be something that happened recently or something that you're in right now.
Bring to mind a situation that's moderately difficult.
So we're not going with the big trauma and we're not going with something so mild that it's not felt,
But we're doing a little bit of activation right now.
So just scan through,
Bring up a situation that's difficult.
Could be a health-related problem or something to do with a loved one,
Some tricky situation right now.
As you bring this to mind,
Notice where it's felt in the body.
So scan through,
Head to toe,
And just observing the body as you hold your situation,
Notice where sensations are felt.
Continue breathing and noticing,
And we'll get a little bit closer now.
So if you can't think of a situation,
You could just notice where sensations are strongest in the body right now.
And if you do have a situation in mind,
You do have a situation in mind.
Notice all of the sensations in the body that are present as you focus on the situation,
And then go gently towards the place,
Choosing one location now where it's most felt.
And we'll just breathe into this place.
So choosing a place in the body now to rest the attention to get just a little bit closer.
Breathing into this space and inviting a softening.
So without a need for the sensation to go away,
Without forcing the sensation away,
We're just being with whatever is there,
Allowing it to be and inviting a softening.
So notice what that's like.
As you go a little closer,
Maybe just around the edges,
Allowing and softening.
Very good.
So staying with this place,
If it's safe enough to do so,
If it ever gets too much,
You can come back to the breath or any other place in the body that's safe for you.
And as much as feels okay right now,
We'll go deeper still into this sensation or place in the body that might need us right now.
So taking a few slow,
Deep breaths right into that place now.
If it feels soothing to do so,
Maybe placing a hand on the area of the body that's being worked with right now.
And as we are with,
Just noticing with a loving kindness and allowing,
You might begin a dialogue with this place,
Asking it what's needed most right now.
Seeing it again and just allowing,
Recognizing that some pain maybe is held here,
That some extra holding is happening here.
Recognizing that.
And as you give allowing,
Offer some other words that might be soothing,
For example,
I see you,
It's okay,
It's okay,
Sweetheart,
It is hard.
I'm here.
And just notice what that's like as you show up for this vulnerable part of yourself right now.
And it's okay,
Whatever comes up,
It's safe here.
Again,
If it gets to be too much,
You can come back to the breath or just be,
Ground yourself and orient and as much as it's safe,
Staying for a few moments longer and sending some soothing breaths now,
Right to the part that needs it very most.
We'll rest here in silent presence for some breaths,
Continuing to be with from that place of compassion and just allow.
And we'll rest here in silent presence for some breaths,
And we'll rest here in silent presence for some breaths.
And a few more rounds of calm.
We'll rest here in silent presence for some breaths.
And a few more rounds of consciously slower,
Deeper,
Nourishing breaths here as you expand awareness to the whole body now.
So including all of the parts of the system now.
And continuing to take these deeper cleansing breaths,
Sending extra love,
Extra nourishing to where it's needed most as you allow for an integration of the whole system now.
Resting,
Resting here.
And we'll bring the compassionate attention back to the level of the breath now.
So wherever you are,
It's okay.
Invite an awareness back to the breath.
Noticing,
Noticing gently how does the breath feel now?
What are its qualities?
Allowing whatever is to be so right now.
Stay with it a few moments longer.
Breathing and being with that breath.
Sometimes I imagine a gentle holding,
And I don't mean retaining the breath,
But a holding like a mother holding a newborn baby.
Just gently being right there with it.
And it's time to begin to let this meditation go.
Very slowly,
Very gently.
You may begin to come on back to a more alert state.
So you could open the eyes if it feels okay to do so.
If they were closed,
You could slowly gently flutter them open or not of choice.
Either way,
As you come back out of this meditation,
Do so very slowly,
Very gently,
Bringing gentle movements to the body as you wake up just a degree to come back to an alert place here.
Beautiful.
