Taking a comfortable seated pose in which you can be both upright and relaxed.
Breathing gently into the lower abdomen,
Expanding the abdomen on the inhale,
Releasing any obvious areas of tension on the exhale,
Feeling the contact with the chair,
The cushion,
The floor.
Exhaling a few times,
Feeling the contact with the earth,
Feeling gravity,
Feeling your connection to the earth,
Feeling your body grounded,
Connected,
Like this big mountain that has been here for so many thousands of years,
Marked by the seasons,
The winds,
The rain,
The sunshine,
The thunder,
The snow.
Steady and calm on the outside,
Stable on the inside,
Feeling your body steady and strong,
Maybe whispering to yourself in your own mind,
In the midst of all things happening around me,
Political events,
Social events,
Natural occurrences,
Personal experiences,
In the midst of it all.
May my body be steady and grounded,
May I feel rooted and stable.
Shifting your awareness and imagining the wide deep blue ocean,
Calm and peaceful,
Seeing the tide rising and falling,
Every weather,
Every season,
The big waves,
The flat surface,
The deep ocean remains unchanged,
Calm and peaceful.
Maybe whispering to yourself,
May my heart be peaceful,
May my heart be open and wide,
Filled with compassion and kindness in the midst of all things,
In the midst of all political,
Natural,
Social events and personal experience.
May my heart be peaceful,
Loving and kind.
Shifting your awareness again and imagining the wide open blue sky,
Clouds arising and passing,
Rain,
Thunder,
Lightning,
Clear skies,
Coming aware of the vastness of the wide open sky,
Untouched and unchanged by the weather.
You may consider how all created things come and go,
Even that mountain,
Even the ocean may no longer exist one day.
And you may whisper to yourself,
In the midst of it all,
May my mind be clear and vast like the open sky,
May I see clearly,
May I understand that all created things arise,
Stay for a moment and disappear,
Making room for new things to manifest.
May my mind be open and clear like the vast open sky,
In the midst of all things.
Shifting your awareness again and imagining you can see the planet from outer space,
Seeing the blue planet with all its beauty,
Wishing deeply for its health and its happiness,
Health and happiness for all beings in this world.
I may wish the best for my loved ones,
For all humans and all animals and all creatures on this planet.
I care deeply and I'm full of compassion.
May I understand that I cannot live their lives for them.
May I understand that I can wish for the happiness and their peace,
That they live their lives.
In this full awareness of the ever-changing nature of all created things,
You may whisper in your own mind,
May my body be grounded and steady,
May my heart be balanced,
Peaceful,
Open and filled with compassion.
May my mind be clear,
Vast and open like the vast open sky.
And may my thoughts and my actions contribute to happiness and peace and compassion.
Remaining for a few moments in the vastness.
