Welcome to this grounded,
Aware presence meditation.
You can do this seated or lying down with your eyes closed or resting slightly open,
Softly gazing down your nose.
It's your preference.
Begin by just noticing your breath,
Just as a start point.
As it goes in and out.
There's no need to edit,
Alter or change.
Just notice.
Notice how when you breathe in it's slightly cooler and when you breathe out it's been warmed slightly by your body.
Maybe you can notice the movement of the tiniest hairs in your nostrils as you breathe in and out.
Going to widen your awareness now a little bit so that as you're noticing your breath you're also noticing the room that you're in,
The atmosphere of this space,
This safe space that you've created.
These couple of moments to be with yourself.
Notice any sounds or smells in the atmosphere around you.
Not needing to label them or investigate further.
Just to notice.
Staying with your breath.
Begin to become aware of your bum resting on the chair or your body resting on the surface,
The couch or floor or bed.
Notice the viscerality,
The realness of having a bum or back resting on this surface.
Staying with your breath with the room and with your bum.
Just rest in this moment,
In this grounded present awareness.
All of your attention here with the present moment.
If your mind begins to get busy,
That's okay.
That's very human of you.
Just notice that too.
Notice what you're thinking while you notice your breath,
The atmosphere,
Your body resting on the surface.
As you're noticing these thoughts go by,
Notice how they make you feel.
Where is the feeling?
Maybe you have a specific thought.
Just repeat it in your head and feel where that enlivens in your body.
And be present with this part too.
Maybe you're thinking about doing the laundry or starting your day or conversation you've had or something you must do.
Where does that come alive in your body?
How does it feel?
Maybe it has a color,
A texture,
A sensation.
And just whatever this feeling is,
Just let it be.
Say to it,
I've got you.
I'm here with you.
I see you.
Can I hold you?
Now perhaps that thought has passed by,
Become again aware of your breath.
Staying with that sensation if it's there.
Maybe it's shifted or moved.
Maybe there is another thought or another sensation now alive in your body.
And I invite you again to observe it,
To be your own witness,
To be your own container for all of these feelings,
These indicators.
They're indicators of your reality,
Of your aliveness and how beautiful that is.
Say to the sensation that you're tuning into in this moment,
I see you.
I'm with you.
You're safe.
Let it be exactly what it needs to be.
Intense or mellow,
Maybe it's light and joyful,
Or maybe it's heavy and painful.
But by allowing your experience with this sensation,
You allow it the space,
The freedom to flow.
And from this space of flow,
You invite healing in.
You invite in rhythm and connection with the whole universe in this space of flow.
Coming into your breath again,
We'll slowly awaken and bring our bodies back to the world around us.
If you feel called to sit here for a couple of moments longer,
Please do pause this recording.
But if you're ready,
Please join me in taking three deep breaths.
In through the nose and out through the mouth.
Falling in life force into the body on the inhale and releasing anything that doesn't serve you on the exhale.
Breathing in life force and exhaling into relaxation.
I invite you to wiggle your fingers and your toes.
And from this space of grounded present awareness,
I invite you to continue your day or evening.
Holding onto this essence of presence and awareness.
Even if it's just for a moment of tuning in with your breath,
You have this space inside of you for all the parts of you.
You have the love and attention that all of those parts need.
And you can provide and give that in any moment that you need it.
Thank you for showing up for yourself today.
Sending lots of blessings.
