Out beyond ideas of wrongdoing and right doing,
There is a field.
I will meet you there.
A poem by Rumi.
Finding a comfortable spot to sit or lie down,
Away from distractions if possible.
Begin to settle in here as you close the eyes or soften the gaze,
Drawing your attention inward.
Notice the quality of the breath.
Is it slow,
Steady,
Fast,
Shallow?
Quality of the mind.
What thoughts are present?
And the quality of the physical body.
Noticing any areas of tension or tightness.
Try not to create a story,
Just feel.
Choosing in this moment to let go of any busyness from your day.
Letting go of any worries,
Any fears or apprehensions.
As you give yourself permission to be fully present here and now.
We'll take a full deep breath in through the nose,
Filling the lungs all the way up to the top.
Sip in a little more air.
A little bit more.
And sigh it all out.
And one more time,
Full deep breath in,
Filling the lungs even more this time.
Sipping in a little more air.
A little bit more.
And slowly exhale.
Ahhhh.
Empty the lungs all the way out.
Notice how you feel and what you are aware of as you bring all of your attention to the physical body now.
All of your attention to the soles of the feet.
All ten toes.
Both knees.
Hips.
Middle of the chest.
As you breathe in,
Heart opening.
As you breathe out,
Letting go of any judgment.
Any commentary from the mind.
Simply floating by.
Bring all of your awareness to the pit of the throat.
Tops of the shoulders.
Both elbows.
Both wrists.
All ten fingers.
Allow energy to pool in the palms of the hands.
Bring all of your awareness to the third eyebrow center.
Crown of the head.
Feel the whole body resting in vast spacious awareness.
Whole body in awareness.
Fully present in your body.
Allow yourself to receive the following affirmation.
I am safe and secure in the center of my body.
I am safe and secure in the center of my body.
Anytime you find yourself in a place of reaction or a place of overstimulation or judgment,
I invite you to come back to your breath.
Come back to your physical body.
Taking the time to exhale audibly.
To tune in to your physical body and occupy its space.
I pray for each of us to release judgment.
To remain the neutral observers of our lives.
Creating space and compassion for sensations,
For emotions as they rise and fall.
Letting go of right and wrong.
And learning to just be.
