The great mindfulness master Thich Nhat Hanh teaches us that the first way to transform our deep-rooted seeds of suffering is that we allow them to lie quietly in our store consciousness while we sow new seeds and nourish existing seeds of peace,
Joy and happiness.
Our mind consciousness sends these seeds of peace and joy down to interact with the seeds of suffering and transform them.
Our conscious recognizing and discerning our awareness and kindness to our afflicting feelings is a brave attitude and the first step we make into weakening their power over us.
By doing that we are opening a window in our heart and mind for the light of mindfulness to enter the dark part of our being so that it can be transformed.
We are allowing the loving seed inside our hearts under the light of mindfulness together to interact with our feelings in a compassionate way.
This is per se cathartic and healing.
Having found a place where you feel most comfortable and alert whether sitting,
Standing or lying down,
Eyes gently closed or gently half open,
Whichever is best for you.
Let's begin by feeling the space around us.
Feel the space where your body is.
Feel your presence inside your body.
Feel gravity pulling the weight of your body onto the place where you are sitting,
Lying down or even standing up.
I invite you now to move your focus of attention to your breathing.
Feeling your presence as you consciously breathe.
Smile,
Breathe in.
I feel this body here.
Smile and breathe out.
I feel my presence in this body.
Keep consciously breathing in and out and mentally center yourself as you breathe in.
I feel this body here.
And as you breathe out,
I feel my presence in this body.
Move your awareness to the middle of your chest,
Your heart space,
Your heart center.
You may very gently move one or both of your hands and place them over your chest,
Gently,
Kindly caressing your heart.
Feel the warmth of the touch of your hands,
Quietly and gently resting,
Caressing your heart.
You may try to listen to your heartbeat.
If you can't hear it,
Just feel it and try to communicate with your heart using the warmth and the touch of your hand resting upon it.
Try to not recall any good or bad past situation,
Neither search for or invite any feelings.
Just feel the warmth of your heart.
Smile and breathe in and out from it,
Inside out.
Recognize and accept whatever you are feeling right now.
Breathe in,
Smile.
I feel the presence of my heart.
Breathe out.
I feel the presence of my heart.
Smile and breathe in.
I feel the presence of my heart and myself together.
Breathe out.
I relax and rest in my heart.
Breathe in,
Smile.
I accept my heart.
Breathe out,
Smile.
I accept whatever is in my heart.
Allow your awareness to get inside your heart and whatever is laying in there,
You just let it be and accept it.
If or whenever thoughts of people,
Situations or whatever have upset you or hurt you arise,
Let it be.
Just let it be there.
Stay with it and show your compassion to whatever is there.
Stay with the feeling and show your compassion to whatever is here,
Feelings,
Emotions,
Whatever is arising from your heart.
Feel the warmth of your hands resting in your heart.
Whilst you breathe in and out,
You may say something like that.
I'm here,
My heart.
You are not alone.
I'm here with you.
I love you.
Repeat these words or any other words that resonate with you.
I'm here,
My heart.
You are not alone.
I'm here with you.
I love you.
I'm here,
My heart.
You are not alone.
I'm here with you.
I love you.
Feel the warmth of your hands over your chest.
You can caress that space as if touching a beautiful and fragile flower.
You may bring in memories of a beautiful,
Innocent child or baby and say,
I'm here,
My heart.
You are not alone.
I'm here with you.
I love you.
Repeat these words or any other words that resonate with you.
I'm here,
My heart.
I'm here,
My heart.
You are not alone.
I'm here with you.
I love you.
Keep repeating these words,
Feeling the love,
Feeling your compassion,
Feeling the energy of compassion,
Kindness toward your heart from inside out.
This meditation is now complete.
Make some movements with your hands.
Wiggle your fingers and toes.
Listen to sounds in your room and when you are ready,
Blink your eyes open.
Again,
Thank you very much for letting me guide you.
Thank you very much for letting me guide you.
You take care.
