Hello and welcome.
My name is Tamara.
I'll be guiding you to a meditation today for approximately 20 minutes.
I'll mind the time.
Please find a comfortable seated position,
Allowing your hands to rest gently in your lap or on your knees if you prefer.
This is your time to be present and to simply be.
Take a moment to settle into your space,
Allowing your shoulders to soften,
Your jaw to relax,
And your eyes to gently close.
Or you may gaze softly downward if that feels more comfortable.
As we begin,
I want to share a few essentials for a successful and kind meditation practice today.
First,
Know that your mind will drift away.
That is normal.
It is part of the practice.
Never you notice it,
Simply and gently return your attention to the focus of the meditation.
Second,
Be kind to yourself.
There is no right or wrong way to do this.
Treat yourself with patience and appreciate yourself for taking a time out for a time in.
Third,
Let go of expectations.
Welcome everything that arises,
But expect nothing in return.
Just be present with the reality of the moment.
Fourth,
Don't try too hard.
All you need to do is set aside the time and the space for the practice.
Effortless effort is the key.
And finally,
Number five,
Stick with it.
Even if you start to feel restless,
Fidgety,
Or antsy,
Simply continue to observe those sensations without moving,
Trusting in the process.
If you need to move,
You may do so mindfully and then return back to the practice.
As you settle,
Let's take three deeper cleansing breaths together.
Inhale deeply through your nose and let out a gentle sigh through your mouth.
Again,
Inhale fully and release.
Ah.
One last time,
A deep inhale and a complete exhale,
Letting our body know that it's safe to relax.
Now notice any sounds you hear near and far.
Welcome all sounds.
Sound is really a barrier to meditation.
Now allow your breath to return to its natural rhythm.
There's nothing you need to do to your breath.
Just allow it to be as it is.
We will use the breath as our anchor today.
Bring your attention to the sensations of the breath in your body.
Perhaps you feel the cool air entering your nostrils or the warmer air leaving your nostrils on the exhale.
Maybe you feel a gentle rise and fall of your chest or the expansion and softening of your belly.
Simply choose one place where the breath is most vivid for you and allow your attention to rest there.
To help keep the mind present,
We'll introduce a simple counting practice.
When you inhale,
Silently count one.
When you exhale,
Silently count two.
Continue this pattern.
Inhale one,
Exhale two,
Up to the count of ten.
Once you reach ten,
Simply start back again at one.
If your mind wanders,
Gently acknowledge the thought and with kindness redirect your attention back to your count,
Starting again at one on your next inhale.
Continue this breath practice for the next couple minutes.
You're doing great.
Continue the counting breath.
Now gently let go of the counting practice,
Allowing your breath to return to its natural depth and rhythm.
Allow your focus to shift from the breath as an object of concentration to the breath as a support for open-hearted presence.
You will now begin a practice of loving kindness or metta.
Feel a sense of warmth and goodwill rising in the center of your chest.
Begin by directing this feeling of warmth toward yourself.
Recognizing your own efforts,
Silently repeat the following phrases,
Reading them into your own being.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Now bring to mind someone in your life who you love easily.
Visualize their face or sense their presence.
Direct your wish for well-being toward them.
Silently repeat,
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Next,
Bring to mind someone you see often,
Don't know well,
Fellow human being who like you wishes to be happy.
Extend your good wishes to them.
Silently repeat,
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Finally,
Allow your loving kindness to broaden out to encompass all beings everywhere,
All friends,
All strangers,
All creatures.
Let the feeling expand limitlessly,
Silently offer.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
Gently let the specific phrases go,
But hold the feeling of warmth and connection.
Simply rest in this open-hearted awareness.
Allowing your mind to be absorbed in the quiet,
Steady rhythm of your breathing.
No need to control or count.
Just be present with a feeling of kindness.
Let the focused attention on the inner warmth gently loosen.
Next,
We'll be setting intentions.
Setting intentions differs from making goals.
While goals focus on achievement,
Intentions center on how we wish to be,
How we wish to show up in our lives.
Take a moment to reflect.
What quality would you like to embody over the next week?
Perhaps it's patience,
Strength,
Creativity,
Or compassion.
Now consider a specific situation in the coming week.
This quality will be particularly valuable.
Visualize yourself in this situation,
Embodying your chosen quality.
Notice how it feels in your body to connect with this intention.
Perhaps there's a sense of expansion,
Warmth,
Or resolve.
With your next inhale,
Draw this intention into your heart center,
Allowing it to take root there.
Now let's create a simple phrase or mantra that captures your intention.
Something you can return to throughout the week.
It might be as simple as I am patient.
Or I move with grace.
Or I listen deeply.
Simply repeat your phrase three times,
Allowing each repetition to strengthen your commitment.
Know that you can return to this phrase,
This feeling,
At any point during your week.
It's a resource you're creating for yourself right now.
Gently bring your intention back into the room.
Notice the contact of your body with the surface below you.
As our practice comes to a close,
Allow your eyes to remain closed.
It's important to always come out of meditation slowly.
Take as much time as you'd like.
There's no rush.
Take a deeper breath in.
As you exhale,
Offer a gentle movement to your fingers and toes.
Perhaps let them wiggle a little bit.
Take another deep breath in,
Inviting a gentle reawakening of your body.
You may choose to rotate your wrists and ankles or gently nod your head from side to side.
When you're ready,
There's no rush.
Gently flutter your eyes open,
Bringing your full presence back to the space,
Allowing your eyes to adjust to the light.
Take a moment to notice how you feel now compared to when we began.
Carry this awareness,
This presence,
This intention with you as you continue with your day and week.
If it feels comfortable,
I invite you to join me with hands at heart center.
Thank you for meditating with me today.
The light in me humbly and respectfully honors the light in you.
Namaste.
