Welcome to this meditation practice focused on the theme of Abhyasa,
Or gentle effort.
Find a comfortable seat or lying position,
Either closing your eyes or shifting your gaze downwards,
Helping to turn the attention inwards and away from all of the distractions that surround you.
Begin by bringing a gentle awareness to your breath.
Notice the natural rhythm of your inhale and your exhale,
Without trying to control the breath in any way.
And letting the breath be a sort of anchor for the attention,
Grounding you in the here and now.
As you continue to breathe,
Consider today's theme of Abhyasa,
Or gentle effort.
Reflecting on the idea that we can't muscle our way into ease.
We can't tamp down or push away unwelcome thoughts or emotions to arrive at a place of peace.
Rather,
It's a consistent and gentle practice of returning to ourselves and to the present moment,
With each breath loosening the grip on how we wish things would be.
And so allow yourself to release any sense of tension or tension that you may be experiencing.
And instead,
Approach this meditation with a spirit of patience and kindness towards yourself.
Knowing that even if your mind wanders this entire practice,
That you will still reap the benefits.
As you settle into the breath,
Consider what it would be like to embody gentle effort with the inhale.
And what would it be like to embody Abhyasa with the exhale.
Letting go and letting be.
As you settle into your seat,
Consider what gentle effort feels like in the body.
Over-striving may feel like holding an upright spine,
Even though it makes you feel very stiff.
So notice any areas of tension or discomfort.
And with each exhale,
Allow the muscles to soften and relax.
And if needed,
Allow yourself to shift your position.
Inviting a sense of ease and spaciousness into your body.
Allowing yourself to be alert and comfortable.
When you notice the mind has wandered,
Smile.
Knowing that noticing that we've left the present moment is the whole point of practice.
Noticing is the practice.
And as emotions arise,
Let them flow.
Is the practice.
And as emotions arise,
Be it boredom or stress,
Can you apply a gentle effort to feel and allow them,
Rather than pushing them away or making them bad or wrong.
Letting go and letting be.
Basking in the spaciousness you have cultivated.
Often when we over-strive,
We don't allow things to be just as they are.
So notice how good it feels to let go and let be.
Allowing yourself to be with these last 10 breaths of your practice today.
And when you're ready,
Bringing your practice to a close.
Fluttering the eyes open.
And when you're ready,
Bringing your practice to a close.
Fluttering the eyes open.
And gently bringing your awareness back to your surroundings.
Take a few minutes to reorient yourself before continuing with your day.
Carrying the spirit of Abhyasa with you wherever you go.
