Let us begin this meditation by acknowledging that in this very moment you feel safe,
Secure and protected.
You are safe to close your eyes.
You are safe to relax knowing that for the next period of time you are protected,
Safe and included in this meditation as an active ingredient that co-creates this space in a very significant way.
Rest your feet on the floor in a way that makes you feel grounded and at ease.
Put your hands in your lap.
Sit in a way that allows your body to breathe freely.
Get as much oxygen as is needed for your entire body to function beautifully.
And since we are showing up authentically to this space,
Also recognize that our lives are not without challenges and these challenges create conditions within your body that right now you can recognize as tension,
Heaviness,
Inner discomfort.
And to experience all these sensations,
It's absolutely fine in this space.
Not because it's okay to feel unpleasant things,
But because all experience is here to teach us something.
All experiences are valid.
And through the strength of this community,
We are simply courageous enough to sit with them as they show up to the forefront of our awareness.
Knowing that,
Once again,
You are safe,
Secure and protected by yourself and by others who meditate with you right now and by me,
Trying to hold this space for you,
For your experience,
To be included and validated.
At any point,
Feel free to take a deeper breath.
If you feel like you're holding on to something and you are indeed in need of a release,
That out-breath after deep inhale will allow you to shed some of that tension in the most powerful way through the power of your physiology.
Because every time you exhale,
Your muscles naturally relax also slightly.
So right now,
I want to invite you to observe how your awareness moves from thought to sensation to wondering and allow yourself to feel free to experience that flow in your own unique way,
As I am here by your side,
Supported by everybody else who meditates right now.
And I will bring you back when the time is up.
And now,
It is time to shift your awareness and use the same quality of mindful engagement,
Connecting with your senses,
Starting with the field of vision,
Through your closed eyelids,
Perceiving brighter and darker spots,
Through your hearing,
Connecting with the sound of and how soothing these frequencies sound to your awareness,
Designed to support you.
With the same awareness,
Recognize your smell and taste,
Even though not very apparent in this moment,
And finally,
Shift your awareness to the sense of touch that brings the awareness towards how is the shape of your body right now,
The position of your body on the surface,
The couch or chair.
By doing so,
You can connect with your feet,
Centering you and resting on the floor,
With your hands in your lap,
With your sit bones,
Lower and upper back,
All the points of contact that your skin makes.
And finally,
You can introduce gentle movement,
Starting with wiggling your toes,
Gently moving your fingers,
Very,
Very gently tilting your head to the left,
So you can feel muscles in your neck stretching,
Tilting your head to the right,
Feeling the stretch on the other side,
Back to the center,
And with one deep cleansing breath,
Finish this up,
Breathing in through your nose,
And exhaling through your mouth.
When ready,
In your own time,
Open your eyes and welcome back.
