You've made the choice to arrive and taken a seat. Now it's time to welcome yourself with a hug and a smile. Let's add something like these words into the mix of our meditation soundscape:
Imagine that you are the host of a party and you are greeting every part of you at the door and inviting them in.
For this meditation there's no part of you that should be kept out - everything and everyone gets to come to this party.
Relax your body from head to toe, sending breath and that sense of welcome to each part as your attention moves down.
Sometimes when we relax like this it highlights all the places inside us that are tight. That's normal - just a part of the unfurling and unwinding.
THE GUEST HOUSE
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.
Be grateful for whatever comes.
because each has been sent
as a guide from beyond.
-- Jelaluddin Rumi,
translation by Coleman Barks
Follow Rumi and let everything in. Let your whole day become a welcoming of yourself in all your imperfection and glory.