Embracing the Lightness and Weight of Being

Find a comfortable position, whether seated, lying down, or even standing. Allow your eyes to gently close if it feels right for you. Take a deep, cleansing breath together, inhaling through the nose and exhaling slowly through the mouth.

Invite a softness into your jaw, let your shoulders relax, and let your hands and belly be at ease. In this moment, there is nowhere else you need to be, nothing else you need to do. Grant yourself the permission to simply be here, exactly as you are.

As we embark on this meditation, we'll explore the concept of authenticity - honoring the multifaceted nature of our being and what we wish to express in each passing moment. Within the space of this practice, that means allowing the different aspects of ourselves to arise, to be acknowledged, and to be held in gentle awareness.

To anchor our attention in the present, let's begin by focusing on the breath. Feel the subtle movement in your belly with each inhalation and exhalation. Even as you focus here, start to attune to how you're feeling in this very moment.

What is the quality of your awareness right now? Is it tinged with boredom, enthusiasm, excitement, curiosity, or perhaps sadness? While your primary focus rests on the breath, expand into a larger field of awareness, holding space for your entire experience.

Now, let's open up into a more expansive, open monitoring meditation. Here, we simply rest in awareness itself, observing whatever arises without judgment. Each time you notice a new experience within yourself - a thought, belief, emotion, or attitude - whenever a distinct experience emerges, silently whisper to yourself, "I see you. You are welcome here."

"I see you. You are welcome here."
"I see you. You are welcome here."

Continue this silent acknowledgment, making space for the myriad dimensions that compose who you are.

As we prepare to close this meditation, take one final deep breath together. Inhale through the nose, and exhale through the mouth. When you feel ready, gently open your eyes.

As you navigate your day, feel free to carry this quality of awareness with you. When something arises, simply whisper to yourself, "I see you. You are welcome here." Embrace the ever-shifting dance of lightness and weight that characterizes our existence.

Thank you for dedicating this time to your practice. Until we meet again, take good care of yourself.