For our meditation practice today,
I have collaborated with my friend Jake Schmidt,
Who attends and regularly leads a meditation group that we both belong to.
I love his calm nature and gentle guidance.
Find a place to get comfortable and meditate with us right here,
Right now.
Before we begin,
Let's take just a moment and talk about what we're doing here.
Meditation isn't about stopping our thoughts,
It isn't about getting it right,
And it isn't about having a peaceful or spiritual experience.
Meditation,
In my view,
Is simply a way to practice awareness and to make room for God as I understand him.
Our minds will wander,
It's normal,
It's what minds do.
When you notice your mind has wandered,
That is not a failure.
That moment of noticing is actually the practice.
Every time you catch your mind drifting and gently bring it back,
You are returning to the present moment when you are coming back to God.
There is no need to judge yourself,
No need to start over,
Just return again and again.
That returning is where growth happens.
We'll begin with the serenity prayer.
God,
Grant me the serenity to accept the things I cannot change,
The courage to change the things I can,
And the wisdom to know the difference.
Now,
Find a comfortable seated position,
Feet flat on the floor if possible,
Hands resting loosely on your legs.
Close your eyes or lower your gaze,
And with me,
Take a slow breath in through the nose,
And a slow breath out through the mouth.
Allow your body to settle.
There's nowhere else you need to be,
Nothing else you need to do,
Just this moment.
Bring your attention to your breathing.
When you breathe in through your nose,
Notice the temperature of the air,
Cool air coming in,
Warm air going out.
You don't need to change the breath,
Just notice it.
Now,
We'll add a gentle rhythm.
Inhale through the nose for four,
Hold for two,
Exhale slowly for four.
Again,
Inhale for four,
Hold for two,
Exhale slowly.
If your mind wanders,
Just notice it,
And come back to the breath.
That's the practice.
Bring awareness to your feet,
Feel them on the floor,
Your heels,
Move your attention up through your legs.
Notice any tension that's there,
And you can imagine it melting away,
If that helps.
Up through your knees and thighs,
Your hips and lower back.
Many of us carry our experiences there.
Bring awareness to your stomach,
And your chest,
Notice the breath moving there.
Now,
Your shoulders.
With each exhale,
Let some of that weight drop.
Imagine your attention starting at the top of your head,
Pulling down your scalp,
Relaxing as it goes.
In the back of your skull,
Behind your ears,
Your temples,
Your forehead.
Feel your muscles relax.
Your cheeks,
Your nose,
Your mouth,
Your nose,
If your mind wanders,
Come back to the body.
Come back to the breath.
Now,
Gently bring to mind the past year.
There were good moments,
There were hard moments,
There were things done well,
There were things left undone.
I want you to silently say,
God,
I place this past year in your care.
With each exhale,
Of what no longer needs to be carried.
You're not asked to judge the year,
Only to turn it over.
If it helps,
You can have a mantra.
I place this past year in your care.
Bring your attention back to the breath.
Quietly say within,
God,
Help me live differently.
Not perfectly,
Just differently.
Ask silently,
God,
Show me how to live today.
And then rest.
Show me,
How to live today.
Begin to notice your body again.
Feet on the floor,
Hands resting.
Breath moving.
Let's take one final breath in,
Deep from the belly.
Exhale slowly.
When you're ready,
Open your eyes.
Carry this quiet with you.
One breath,
One day,
One step at a time.
Thank you for sharing your meditation practice with us today.
And feel free to return to listen to this meditation,
Anytime you need a reminder of how to live life one day at a time.
Namaste.
