Take a comfortable seat.
Roll your shoulders a couple of times.
Move your head from left to right.
And when you're ready,
Gently close your eyes.
Take a breath in and breathe out.
Again,
Feel the lungs and exhale.
Bring your attention to your breath.
Any part of your breath,
Wherever your attention is drawn to.
Perhaps your attention zones in on the nostrils where the breath enters and exits your body.
Perhaps your focus is drawn to your lungs,
The rise and the fall of the chest.
Let our attention now turn to the sounds around you.
What do you hear right now?
Sounds that are hard to miss,
Loud,
Maybe intrusive.
And see if you can notice the sounds that are soft,
Far off in the distance.
Be with the sounds around you.
Welcome the sounds into your meditation.
Gently move your attention,
This time to your mind,
In particular your thoughts.
Begin to just allow your thoughts to bubble up.
What is the current quality of your thoughts?
Do they move fast or slow?
Are they repetitive?
It is alright if the same thoughts keep appearing again and again.
Just notice this.
How are your thoughts coming to you?
In words,
A voice,
Pictures,
Visions?
Are you planning?
Reliving memories?
Or making to-do lists?
Or are you more in a sensing mind,
Where thoughts seem to be created according to what you are hearing,
Feeling or sensing?
No need to change anything.
By just noticing what is going on with your thoughts means you are meditating.
Perhaps thoughts are arising that you prefer not to.
Maybe there is that voice in your head telling you that this is not the right time and you feel a tendency to reject them.
If this is happening,
I invite you to just welcome those thoughts instead.
Just let the battle go if there is one.
Let the energy of your thoughts flow freely.
Know that you are meditating by welcoming whatever thoughts are arising.
It is the nature of the mind to think.
Maybe there are gaps of quiet.
Or maybe not at all.
And that is okay.
Every time we sit,
Something different occurs.
There is no right or wrong.
Have thoughts led to an emotion arising?
Or maybe sitting here meditating is causing certain emotions to arise?
What emotions,
If any,
Are arising right now?
Let us explore our emotions now.
Imagine sitting on the edge of a chair like you are about to get up.
Feel your ears prick up.
And on your next inhale,
Maybe you detect a slight increase in energy course through your body.
Can you detect a feeling of more alertness or vibrancy?
If so,
This is your fear starting to activate.
Next,
Imagine yourself lying in the middle of a grassy field.
Your body is resting on the earth and the sun is warning you.
This time,
As you breathe out,
See if you can detect a grounding feeling.
This is actually your sadness helping you to relax.
Remember that all emotions have different shades and spectrums.
A little bit of fear makes you feel alert.
Your intuition kicks in.
A little bit of sadness brings us back down to earth,
Helps calm us,
Helps us find balance,
To let go and then to relax.
Welcome all your emotions.
By not blocking anything out when it comes to our emotions,
It means we can move towards receiving their full benefits and the messages that they're trying to tell us.
It is only when we are aware that we can make changes in our lives if we choose.
Your emotions are energy,
Energy to help you navigate through life.
Welcome them and their messages.
Be curious to find their greater meaning.
You can think of this energy like the tide of an ocean.
The energy creates a wave,
A ripple in the surface and then the energy moves and the wave subsides.
Are your emotions steady or fluctuating right now?
If at any time you're finding it a little overwhelming,
Then there's always the option to move outwards.
Just letting your mind follow a sound you hear instead.
Or come back to the feeling of your body in the comfortable position it is.
Then if you feel ready,
Maybe you dip back into your inner world.
For the last few minutes,
I invite you to let whatever is coming up to be part of your meditation.
Imagine you're a scientist or a detective observing your mind and body with curiosity.
You can see the light in your eyes.
You can see the light in your eyes.
You can see the light in your eyes.
You can see the light in your eyes.
Slowly starting to deepen your breath.
And when you are ready,
You can slowly open your eyes.
You can see the light in your eyes.
