Let Yourself Be

Welcome to your guided meditation.

Get comfortable in the seated position of your choice with a tall,

Neutral spine.

Rest your hands wherever they naturally fall.

Gently close your eyes or soften your gaze.

Begin by taking a few deep,

Slow breaths at your own pace.

Let each inhale and exhale bring you more fully into your body,

Connecting you with the here and now.

Allow your breath to settle into its own natural rhythm.

Breathing in,

Breathing out.

Let yourself slow down.

Feel the gentle rise and fall of your breath.

Feel the points of contact between your body and the surface beneath you.

Feel your hands resting in your lap.

Let your body completely soften.

Feel this moment as it is.

There is nothing you need to do,

Nowhere you need to go.

Simply be.

Be present with whatever needs your attention.

Say yes to life as it flows through you.

Now begin to notice what's happening within you.

With a gentle mental whisper,

Name what you are aware of.

It might be something like breathing,

Feeling,

Thinking,

Hearing.

When you notice physical sensations,

You can even create a word like sensationing.

Recognize whatever arises,

Thoughts,

Feelings,

Sounds,

Emotions,

Without judgment,

Without analyzing.

Welcome everything with a soft yes.

Be here for life as it unfolds within you,

Moment by moment by moment.

If your mind begins to wander,

Gently guide your attention back.

Reconnect with the rhythm of your breath,

The sensations in your body and the stillness within.

Breathe into your chest,

Soften your heart.

Create space in your heart for all that arises,

Every thought,

Every feeling,

Every part of you belongs.

The part you're proud of,

The part you feel embarrassed about,

The part you've rejected,

The part you love,

They are all you.

Let go of any resistance and meet yourself with openness and acceptance.

This is your true home,

A place of strength,

Wisdom and clarity,

A place you can trust,

A refuge in the storm.

Then Ammons wrote,

What most needs attention is the part of us that we seek to avoid feeling.

When we have attended to that,

We are changed and the world changes with us.