Welcome,
Beautiful soul,
To this meditation.
You are entering a sacred space,
A space of awareness,
Simplicity,
And deep inner truth.
This meditation is rooted in one of Buddha's most essential teachings.
All that arises passes away,
Know this and be free.
In these few words lies a profound doorway to peace,
A reminder that everything,
Thoughts,
Feelings,
Sensations,
Experiences,
Are all temporary.
Let this be your time to return to this truth,
And let it set you free.
For now,
Get comfortable in your position,
Let your body rest,
Supported,
Soft,
Still.
Let your hands relax,
Let your jaw loosen.
Gently,
If you haven't already,
Close your eyes.
Begin with three slow conscious breaths,
Inhaling deeply through the nose,
And exhaling through your mouth.
Again,
Inhale presence,
And exhale tension.
And one more,
Gently,
Deep in through the nose,
And out through your mouth,
Releasing all tension,
Arriving,
Bringing your awareness now to your breath,
The ever-moving rhythm of life,
Aware of the inhale,
And aware of your exhales.
The breath comes,
And the breath goes.
It arises,
And passes,
Like waves rising from the ocean,
And then returning to stillness.
Let this breath be your teacher,
Let it show you the truth of impermanence.
There is no need to hold on to each breath,
No need to resist.
Everything flows,
Everything changes.
Bringing your awareness now into your body,
Notice what you feel,
Perhaps in some spaces warmth,
In other spaces coolness,
Perhaps tingling,
Stillness,
Or tightness.
Just observe.
Notice each sensation is alive for a moment,
And then it fades away.
You can say silently to each one,
This too is passing.
Perhaps a feeling of discomfort arises,
Notice it,
Breathe into it,
And watch it.
It will shift,
It will soften,
It will dissolve.
Just observe,
Just know.
Notice whatever arises also passes.
Now begin gently to observe your thoughts,
They too may come and go,
Perhaps memories,
Plans,
Worries,
Perhaps ideas.
See them arise like the clouds in the sky,
Drifting in,
And eventually drifting out.
Label them gently if you wish,
Thinking,
Remembering,
Worrying.
And you know you can do this at any time,
When you notice in your daily life these things.
Emotions may also appear,
Sadness,
Joy,
Frustration,
Peace.
Let them move through you without clinging,
They too are just guests,
Not permanent residents.
Say silently,
This arises,
This passes.
I remain aware.
You are the sky,
You are not the passing weather.
You are the observer,
Not the content.
You are the awareness,
Not the storm.
Now allow yourself to rest in this awareness.
You do not have to do anything,
Just breathe.
Just be.
And as you rest in this silence,
Reflect gently on this truth.
All that arises passes away.
Know this and be free.
Feel these words echo within you.
Let them loosen your grip on whatever you're holding.
Let them melt your fear of change.
Let them open your heart to what is.
Right now,
This moment is already changing.
And in that is the great freedom.
Breathe and rest in this truth.
When you're ready,
You can bring your awareness back to your body.
Feel your breath,
Feel your chest rise and fall.
Feel you are grounded.
Gently wiggle your fingers and toes.
Maybe roll your shoulders or sway gently side to side.
And now,
Silently whisper inwards.
I am not what passes.
I am the space it moves through.
I let go of clinging.
I rest in peace.
I am free.
Take one final deep breath in.
And a long cleansing breath out.
When you are ready,
Gently open your eyes,
Carrying with you this quiet knowing that all that arises passes away.
Know this and be free.
May this truth walk with you in every breath,
In every moment,
In every letting go.
All that arises passes.
Know this and be free.
Blessings to you,
Dear soul,
On your journey here on planet Earth.
Namaste.
