Welcome.
So I invite you to take a comfortable seat or lie down,
Whatever allows you to feel supported and relaxed.
If it's comfortable,
Close your eyes gently and begin to notice your breath.
No need to change it,
Just arrive.
Allow yourself to land here in your body in this moment.
Let go of any need of doing this right.
There is nothing to achieve,
Nothing to fix.
This is a space for simply being.
Begin by noticing where your body touches the ground,
The weight of your back,
Your hips,
Your legs.
Let yourself be held.
You don't have to carry it all alone right now.
Bring your attention gently to the breath.
Feel it as it moves in and out.
And let the breath move like a gentle wave,
Rising and falling,
Allowing and releasing.
And now I invite you to become aware of what's present emotionally.
There's no need to dig or search.
Just see what's here.
What's the emotional weather like inside right now?
Maybe there's calm,
Maybe there's anxiety,
Maybe sadness or joy or a quiet blankness.
Whatever it is,
You don't have to name it perfectly.
Just notice.
If there is a feeling here,
Can you allow it?
Can you let it be here without pushing it away or without grabbing hold?
Breathe with it.
Sit with it like a guest.
You don't have to entertain it.
Just let it be.
Notice if there is a sensation in the body that goes with this feeling.
A tightening,
A heat,
A heaviness.
Breathe into it,
Not to change it,
Just to be with it.
So often we resist our emotions.
We contract,
We escape,
We distract.
But here we do the opposite.
We stay,
We allow,
We breathe.
Take a moment now to silently say it's okay that this is here.
I don't have to understand it.
I'm simply allowing what is.
Let the breath guide you back to presence.
If the mind wanders,
Gently bring it back to the breath,
To sensation,
To allowing.
There's nothing wrong with you for feeling.
Feelings arise and pass like weather systems.
You are the sky,
Vast enough to hold it all.
If resistance comes up,
Resistance to feeling or to staying,
Can you allow that too?
Even resistance can be welcomed here.
Staying with the body,
Feel your feet,
Your hands,
The beat of your heart.
Breathe into this moment.
As we begin to close,
Bring one hand to your heart,
If you like,
And silently thank yourself for being here,
For showing up for yourself just as you are.
No masks,
No fixing,
Just being.
A final breath together,
Inhale and exhale gently.
You can stay here as long as you like.
Begin to slowly move the body.
Wiggling your fingers and toes,
Slowly opening your eyes,
Knowing that everything you feel belongs.
