Welcome.
I'll be guiding you through this meditation today.
Just take a comfortable seating position.
You want to be relaxed and able to sit still for a while,
Yet you want to stay alert and awake,
Not fall asleep.
To my experience,
It works well to relax everything beneath your waist and keep your spine up straight,
Not in a tensed way,
But in a gentle way.
You can find some ease by dropping your shoulders,
Creating a bit more space in the chest,
Making a long neck.
Imagine the tip of your crown being pulled gently towards the ceiling.
Just keep a soft gaze.
Let it rest on the ground before you.
Now take a couple of deep breaths.
Breathing in through the nose and out through the mouth.
Feeling the lungs expand as you breathe in and as you breathe out,
Feeling the body soften.
Now letting the breath return to its natural rhythm.
Gently closing the eyes,
Bringing your soft gaze inwards.
Tuning into yourself,
Asking yourself the honest question,
How am I feeling?
Listen without any judgment.
Letting your awareness rest in whatever shows up.
Finding yourself the space to be curious in that space.
Every experience is worth connecting with,
Especially those we don't want to have,
The difficult ones.
Whether we like it or not,
Those experiences are still there.
I invite you to take a look at them,
At those thoughts or feelings you wish you wouldn't have,
The painful ones.
Gently making space and saying,
I see you,
I'm here for you.
Relying on the breath to guide you,
To keep you present through every moment of your life.
The happy ones,
The pleasant ones,
The painful ones.
Always.
We're not responsible for any sort of action in this moment.
I only ask presence.
Here,
Allow everything.
If you find yourself lost in thought or feeling,
Return to the breath.
Don't push,
Just be.
Simply watching the continuous flow of experiences and the continuous flow of the breath,
As if you're watching the continuous flow of the waves in the ocean.
Now ask yourself a second time,
Am I feeling without any judgment nor resistance?
Listen to whatever shows up for you in this moment.
Listen to what your body is saying,
How your body is answering this question.
Don't give preference to the pleasant,
Nor resist the unpleasant.
Every signal of your body is equally to be.
You treat it with equal kind awareness.
You say again,
I see you,
I feel you,
I'm here with you,
Always.
When thinking tries to catch the spotlight of your attention,
That's okay.
Give your thoughts a smile for doing such a great job at thinking.
Come back to your body and to your breath.
Back from thinking,
To feeling,
To being.
Gently start to notice the outside world again.
Start to shift your gaze from the inside world to the outside world.
Become very aware of the space,
The atmosphere.
Gently open your eyes,
Sit in silence and look at the room with fresh eyes.
Take one more conscious breath and go about the rest of your day being fully present.
