Hello and welcome to Meditative Insights.
My name is Danielle Ling and I'll be guiding you through this meditation journey.
Before we begin,
Let's just take a moment to get you comfortable.
If you need to use the restroom,
This would be an ideal time.
Make sure to have some water,
Tissues,
Your journal,
And something to write with.
If you'll be lying down,
Maybe grab a blanket to lay across your belly.
Something to cover your eyes with,
Maybe some pillows to support your body.
The goal here is to make your space as quiet and free from interruption as possible.
Making sure to let the people around you know that you will be unavailable for this time.
Place all your devices on Do Not Disturb,
And adjust the volume on the device that you're using to listen to this meditation so it feels comfortable for you.
Please know that as we move through this together,
There is no wrong way to be here.
Your comfort is most important.
I'll give you a few moments to get settled.
Today we're sitting with patients.
Honestly,
I have a love-hate relationship with patients.
John Kabat-Zinn once said,
Patience is the capacity to be at peace with where you are.
I really love that quote.
When I read those words for the first time,
Something in me shifted.
I started to see patients in a way I never did before.
Before I read that quote,
I saw patients as something I either had or didn't have.
After the quote,
I started seeing it as something I could practice.
That shift changed my life.
All I could think about was how going to the gym builds muscle.
Practicing patience could build my capacity to sit in discomfort a little longer without reacting.
So today.
.
.
We're simply creating space to pause,
To listen.
And notice before reacting.
So let's pause here for a moment.
This is not the main meditation yet.
We're simply taking a moment to settle the body.
And arrive more fully into this experience.
So go ahead and close your eyes.
Breathing in and out through your nose.
Softening the muscles across your eyes.
Relax your jaw.
Drop your shoulders.
Slowing down your breath a bit.
Bring to mind a recent moment.
Where you felt yourself reacting internally.
And gently asking yourself.
What was I needing in that moment?
And what happens when I pause long enough to listen before reacting?
And when you're ready,
Gently opening your eyes.
That space you just noticed between the feeling and the reaction?
That's exactly what we're exploring today.
We're not here to force anything.
Just to notice and listen.
With as much gentleness as you'd offer someone you love.
So when you're ready,
Allow yourself to get fully comfortable.
And we will begin the main meditation.
Finding the position so your body feels at ease.
Go ahead and close your eyes and begin to relax for this appointed time.
Feel the surface upon which your body rests.
Allow this surface to support you completely.
Feel your body give way and gently surrender any tension or strain.
Noticing the tempo of your breathing.
Without altering it.
Just becoming more aware.
Of when the body wants to breathe in.
And when the body wants to breathe out.
And now simply breathing in and out through your nose if possible.
Softening the muscles across your shoulders.
Let your arms drop and become heavy.
Sinking into feeling supported and safe.
As you gradually slow down your breath.
Taking a few longer,
Slower breaths in.
And allowing your out-breath.
To cascade down as a gentle waterfall.
Your thoughts will come and go.
Allowing any topics,
Situations.
Or circumstances to drift through the mind and out with your streaming breath.
Helping to clear your mind of the useless debris and the thoughts not worth getting lost in.
Feel the edges of your eyes soften.
Your jaw slightly open.
And your shoulders drop a bit more.
Now feel the ribs flare out on the in-breath.
And contract in on the out-breath.
Do this a few more times,
Feeling the ribs flare out and contract in.
Silently repeat these words.
In on the in-breath and out on the out-breath.
Simply enjoying the breath breathing you.
Easily repeating.
In.
On the in-breath.
And out on the outbreath.
Just settling here for a moment.
Allowing everything to soften.
Allowing your breath to move at its own pace.
Breathing in and out through your nose.
You So now.
As you hear these words.
The part of me that wants to react feels.
Allow yourself to silently complete the sentence.
The part of me that wants to react feels.
Listening to your response.
And as you hear it,
Gently repeating it back to yourself.
The part of me that wants to react feels.
Take three longer,
Slower breaths.
Now,
As you hear these words.
What I actually need in this moment is.
Allow yourself to silently complete the sentence.
What I actually need in this moment is.
.
.
Listening to your response.
And as you hear it,
Gently repeating it back to yourself.
What I actually need in this moment is.
Take three longer,
Slower breaths.
And now bringing them both together.
The part of me that wants to react feels.
What I actually need in this moment is.
Just noticing what becomes clear as you hold both of these.
Noticing if something begins to soften.
If the distance between the reaction and the need begins to feel a little smaller.
Take three longer,
Slower breaths.
And now.
Gently bring your awareness into your heart.
Settling into your heart.
And resting here for a bit.
Softening your body.
As you listen from within.
And gently asking from this place,
What would it feel like?
To stay with myself.
Just a little longer.
Before reacting.
Remaining open and curious.
And willing to notice whatever comes.
Listening here from within.
Until my voice returns.
So now.
As you slowly bring your attention.
Back to the sound of my voice.
Begin focusing a bit more on your inhalations.
Becoming more alert and awake.
Your attention now centers in your heart.
As you listen from within.
For any last bits of guidance and direction.
Taking with you.
What is most important and meaningful.
Give yourself three longer,
Slower,
Deeper breaths.
Remembering.
What you want to take with you.
And now bring your attention to your feet.
Begin rotating your ankles as you point and flex your feet.
Coming up through your legs.
And into your hips.
Up into your chest.
Across your shoulders and down your arms.
Opening and closing your hands.
Traveling up and into your throat.
Your jaw is slightly open.
Edges of your eyes are soft.
And with the next breath,
You're slowly going to open your eyes.
Feeling alert and refreshed.
Go ahead and grab your journal.
And let's take a moment to reflect on anything that came up for you during this meditation.
It could be thoughts,
Feelings,
Images.
Write for as long as you'd like.
There is no rush.
I will leave you here while you're writing.
Thank you for joining me today.
Bye for now.
You you
