Hi,
This is Stephanie Boxerbaum.
Thank you so much for meditating with me today.
For today's practice,
We're going to be doing a mindful communication practice.
You know,
Sometimes in our busy world and so many different conversations,
Different situations,
It's really helpful to take a moment and really look at how are we communicating in the world with other people,
With ourselves.
And so for today's practice,
We're really just going to be exploring some of those ideas.
There's no right or wrong way.
It's really just this invitation,
Invitation to get curious about how you're showing up in the world,
How your communication is flowing and going.
And we'll add in just a little bit of relaxation and ease to help with stress.
So let's gently close our eyes.
Taking a deep breath in and a gentle exhale out.
Doing that again,
Deep inhale in and a gentle exhale out.
Connecting with the body.
Just noticing however you're sitting right now and see if you can let go of some tension,
Whether it's tension in the face,
Tension in the heart,
Just kind of exploring anywhere in the body where we can let go.
Gentle letting go,
Gentle settling of the body,
Doing a little bit of a body scan,
Feeling and sensing into the feet.
The ankles,
The knees,
The upper thighs,
And allowing some full relaxation to the legs.
Maybe giving them some appreciation for all the activities that they're doing.
Maybe just noticing the activity that you had today.
Coming to the stomach,
The rib cage,
Moving up to the heart.
Let's just rest here for a moment.
I'll watch our time.
We're just seeing if you can add a little self-love to the heart today.
Maybe thanking yourself for all that you did or just for simply being.
If that feels a little challenging today,
Always just offer the phrase,
May I feel some love for myself today.
May I feel some love for myself today.
Sharing a reminder that the heart space is one we can always come back to.
It's very clear,
Present nature of the heart.
Putting a little bit of energy into your hands,
Your elbows,
Your shoulders.
Maybe you want to shake your arms a little bit,
Just kind of get a little bit of energy going or just leaving the arms completely relaxed.
This is really all about what works for you today,
Tonight,
Whatever part of your day that you're in.
Coming up to the neck,
Maybe you want to turn your head right and left.
Nod it yes and no.
Gently,
Easy.
Coming to the face,
Letting go of the tension in the face and the jaw.
Oftentimes when we're running around in the day or whatever we have going on,
You just lose sight of how much tension we're holding.
So really putting some easy attention on the face and just letting go.
Working with the elements of wise speech,
Sharing an invitation to think of a conversation you're looking to have with someone.
It doesn't have to be a challenging one,
Just something maybe that's top of mind or maybe a conversation that you recently had that's kind of left you feeling some kind of a way.
And checking in with this idea of how could there be a mutual understanding about this situation or conversation.
Using these elements,
Is it true?
Is it kind?
Is it necessary?
Is it timely?
And is it useful?
Not that you have to memorize all of those,
But just kind of honing in on what mutual understanding can look like.
Is what you have to say aligning with using wise speech?
I'll watch our time here.
Just allowing yourself this invitation to think about how the communication in your life is going these days.
And where you can make more space.
Where can there be more mutual understanding without judgment?
Just exploring it with curiosity.
Where can there be less reactivity?
How can we make more room?
And if whatever you're thinking about becomes too much,
We can always bring ourselves back to the breath.
Letting go of this question and just being right here right now.
We'll stay here for these next few minutes.
Just offering yourself a sense of ease and comfort.
As you explore,
Where can there be more mutual understanding in your communication with others and with yourself?
Breathing in,
Breathing out.
Offering a sense of love and compassion for yourself.
Sharing a gentle reminder that we can always look at our reactivity in a gentle way.
Maybe there's one person who always can get you fired up.
And we can meet that with curiosity.
Staying with our body in the moment.
Cultivating this pathway to find mutual understanding.
It's not meant to be something that happens overnight or something that has to be rushed.
It's just a gentle invitation.
To explore how it could feel.
Beginning to feel into your body,
Your surroundings,
Maybe wiggling your fingers and toes.
Coming back to your surroundings.
And as always,
Sharing the reminder that you are always enough as is.
In these next few breaths,
This sense of peace and ease,
If it's there for you today.
Gently opening your eyes.
Thank you again for taking the time to meditate today.
I look forward to meditating with you again soon.
