Welcome to the practice.
I invite you now to find a comfortable but attentive posture.
Settling into the posture.
Feeling as comfortable as you can.
Welcoming a sense of ease and relaxation into the body.
And also remembering that if you become uncomfortable in the course of this meditation,
To give yourself permission to adjust your posture as necessary.
And when you're ready,
We can begin.
So to start,
I invite you to gently close your eyes,
Either fully or partially,
Whichever works best for you.
Beginning now by feeling the points of contact with the surface beneath you.
Feeling the feet.
Our feet are what really grounds us.
Moving the attention now to the ankles.
The calves.
And shins.
The knees Giving thanks to the knees and ankles,
Such powerful,
Versatile joints which have served us so well.
And shifting attention now to the thighs.
And the sitting bones.
Having a sense of being supported.
And appreciating the support which you are receiving right now.
Feeling gratitude as you let go of the weight of your body.
Knowing that,
In this moment,
You are safe and supported.
Taking some time now to be aware of any thoughts or feelings you may be experiencing at the moment.
And acknowledging how things are for you right now.
And simply accepting what you find.
Bringing your awareness now to the body as a whole.
From the head all the way down to the toes.
Breathing naturally,
Right here,
Right now.
And simply noticing your breathing in the body.
Feeling your body breathing in.
And feeling your body breathing out.
Just letting your body breathe the way it naturally breathes.
There's absolutely nothing for you to do and nothing for you to strive for.
Noticing the rhythm of your breathing.
Noticing as the air flows in.
And observing as the air flows back out.
And when your mind wanders,
As it will,
Just bringing it gently back,
Without judgement,
To the rhythm of your breath.
Simply resting in this awareness of your breathing.
Letting your breathing be all that there is right now.
Releasing your attention from your breath now,
And if it feels right for you,
I invite you to give yourself a soothing and supportive touch.
This could be a hug,
One or two hands on the heart or stomach.
Or perhaps cradling your face with your hands.
Giving yourself a soothing and supportive touch full of care and attention.
And then noticing the warmth and gentle pressure that comes with this touch.
And at the same time acknowledging the challenges which you are facing right now.
And silently offering yourself kind words of support.
Embracing this moment.
Knowing that you are fully grounded and supported.
Coming back.
You can stay with your supportive touch if you wish.
Or rest your hands again wherever they're most comfortable.
And I invite you to gather your awareness now to the present moment.
And if it feels right for you.
Recognizing that we are all here together.
All of humanity breathing together.
Breath by breath.
And moment by moment.
Opening your awareness too to your loved ones,
Wherever they may be,
Near or far,
And holding them gently in your heart.
All breathing together,
Breathing as one.
And trusting as you become part of the whole.
No need to strive,
Simply feeling this sense of oneness and only if it feels right for you.
I invite you now to stay and rest in a sense of support.
A sense of opening up.
And a sense of spaciousness.
Feeling this state within you.
And perhaps also recognising a growing sense of ease.
And maybe feeling too a sense of gratitude for gifting yourself this time,
Congratulating yourself for the willingness you have shown to reach out and to receive support.
And as we near the end of this practice,
Bringing awareness back to sensations in your body.
Feeling again your physical presence.
Noticing any sensations in the feet.
And leg.
Stomach,
Chest.
Shoulders.
Next.
Face.
And head.
And finally,
Taking a deep breath in.
And allowing the breath out to be long and smooth and soft.
And very gently starting to bring this meditation to an end.
And when you're ready.
.
.
Opening the eyes if they're still closed.
And starting to bring some movement back into the body.
