Welcome to this guided meditation,
A Call to Hope Amidst Fear and Anxiety.
Taking a comfortable position,
Whether that be seated,
Standing,
Or lying down.
Taking in a few full deep breaths if you're able and at your own pace.
Relaxing obvious signs of tension in the body.
Softening the eyes.
Perhaps allowing a soft smile to form at the cheeks.
Relaxing the jaw.
Allowing the shoulders to drop.
Softening the belly and the heart.
Noticing that you're breathing quite naturally.
Allowing the natural rhythm of the breath to just be as it is.
If the breath isn't the best place to rest your kind attention in this moment,
That's okay.
The invitation is to find another source of pleasantness in the body.
It may be the feeling of the hands,
The feet,
Or the sounds around you.
When you notice that the mind has wandered,
Gently bringing the attention back to the breath or chosen bodily sensation.
Allowing thoughts to pass like the clouds in the sky with a kind attention and without judgment.
Noticing if you can sense what's present.
You may notice fear or sadness,
Anger.
It may help to silently note what's present.
Whether it's pain,
Pain,
Or fear,
Fear.
Just to silently name it,
Perhaps with a little bow of the head.
Or this too,
Or this belongs.
You may wish to place a hand or two over the heart center to further aid in that connection with the body.
Noticing if there's any spaciousness around that sensation or emotion.
If there's no other strong sensation or emotion calling your attention,
Resting your kind attention with the breath or chosen anger.
If there is another strong sensation or emotion,
Silently naming that with a loving kindness and without judgment.
You might get curious and ask yourself,
What does this part need from me at this moment?
It may be simply to listen,
To acknowledge,
To remember your goodness,
To trust in that.
If it feels comfortable,
You may wish to offer yourself a word of encouragement.
This belongs.
I'm here.
Tuning in to the thousands of others that are meditating with you at this very moment.
Knowing that we are not alone in our experiences and the 10,
000 sorrows and the 10,
000 joys.
It's all part of the human experience.
Feeling that love surrounding you.
You may wish to imagine a bright light emanating from within.
Enveloping you.
Breathing in this love.
Noticing that this presence and awareness is always with us.
This presence,
This awareness is here always.
Thank you so much for practicing with me today.
This will be here whenever you need it.
Sending you love.
