Welcome,
We offer these meditations freely and your donations make a real difference,
So thank you.
Finding your way into a comfortable position,
Taking a nice breath in and a nice deep breath out.
Allowing yourself a moment to settle as you notice the feeling of connection between the seat,
The soles of your feet,
Your sitting bones,
All parts of you that are connecting to a support or a foundation.
Bring your awareness there,
Noticing the natural tidal current of the in-breath and the out-breath and how that is experienced in your body.
Noticing how you can feel both the heaviness and the weight of the pelvis and the legs and connection to earth and also this current of breath moving through you.
You might start to let the spine move a little,
A little wriggle or an undulation to just be sure that there's space and there's time to release any pockets of tension that you might come across.
Then circling shoulders,
Freeing up space around the neck and the collar.
You might find the head wants to circle,
Maybe just little semi-circles.
Moving slowly so that you can hear and notice what's happening in the neck as you move.
Moving in a way that creates space.
Maybe your fingers and your hands want to circle.
Then drawing your breath,
Your in-breath right into the centre of your heart and allowing the out-breath to radiate out from the heart in all directions.
The breath is purposeful but not forced.
As you breathe in,
You're drawing your awareness right into the very centre of your heart.
Just see if you can notice how that feels in-breath to the central point,
The heart of your heart.
Then noticing how it feels as you breathe out,
Allowing the out-breath to originate from the centre of your heart and move outwards in all directions,
Out beyond the body,
Filling the space.
Just be with the feeling,
Whatever it is,
Of how it feels to breathe out from your heart space.
As we let the prana energy travel on your breath into your heart space,
You might start to notice the field of your heart expanding.
Your heart space might start to feel a lot larger than the parameters of your physical body.
It's almost as if the breath and the awareness are the kindling and the spark,
The light of fire in the heart.
I'm going to bring a metta prayer to our practice.
You can let the words drop into that heart space,
Into the field of your heart as you watch the response to the words and how that is felt.
May I be protected from harm.
May I be filled with gratitude and contentment.
May I recognise that I am whole and aligned with love.
May I experience ease and joy in body and mind.
May you be protected from harm.
May you be filled with gratitude and contentment.
May you recognise that you are whole and filled with love.
May you experience ease and joy in body and mind.
May we be protected from harm.
May we be filled with gratitude and contentment.
May we recognise that we are whole and aligned with love.
May we experience ease and joy in body and mind.
May I be protected from harm.
May I be filled with gratitude and contentment.
May I recognise that I am whole and aligned with love.
May I experience ease and joy in body and mind.
May you be protected from harm.
May you be filled with gratitude and contentment.
May you recognise that you are whole.
May you experience ease and joy in body and mind.
May we be protected from harm.
May we be filled with gratitude and contentment.
May we recognise that we are whole and aligned with love.
May we experience ease and joy in body and mind.
May I be protected from harm.
May I be filled with gratitude and contentment.
May I recognise that I am whole and aligned with love.
May I experience ease and joy in body and mind.
May you be protected from harm.
May you be filled with gratitude and contentment.
May you recognise that you are whole and aligned with love.
May you experience ease and joy in body and mind.
May we be protected from harm.
May we be filled with gratitude and contentment.
May we recognise that we are whole and aligned with love.
May we experience ease and joy in body and mind.
Bringing awareness to sensation in the heart space.
Noticing how it feels as you continue to draw your in-breath to the heart of your heart and to expand out in all directions.
Allow yourself to drop deeper,
To release anything standing in the way between you and the full experience of this heart space.
Allowing the breath to deepen,
Just feel the richness of the in-breath.
Maybe breathing out through the mouth a bit of a sigh as you exhale.
Tuning into your sense of hearing and noticing the sounds around you.
Perhaps exploring what's the furthest away sound.
And then drawing in to listen to the sound of the breath.
Softening the lips and the jaw.
Perhaps bringing some movement into the body.
Offering up the fruits of our practice to all beings.
Namaste.
