This 10 minute meditation will be aimed for practical techniques to help one get through the hard moments where the mind can become lost,
Doubtful,
Confused,
And anxious.
Wherever you are,
Find yourself in comfort,
Whether it's lying down or seated.
You're even welcome to do this if you are in transit and your eyes are open and you need something to listen to.
But for the most effectiveness,
Find a quiet place where you're alone,
Where you can close your eyes and anchor into the inner landscape,
And you're not having to navigate other people,
Logistics,
Or outer stimulus.
With your eyes closed,
Soften any mask or grip of your face.
Soften and relax the contents of your chest and your heart.
Soften and relax your abdomen.
And from the center to the skin,
From the core to the outside of your pelvis,
Relax.
And a few times,
Do that over and over again.
Relax your face,
Your chest,
Your belly,
And your pelvis.
Your face,
Your chest,
Your belly,
And your pelvis.
When you come into present moment awareness by feeling sensation,
Hearing sound,
And noticing the breath you're currently on,
Your body and your mind will have way more capacity and resilience to get through whatever it is you're encountering.
For most often,
Stress comes from resisting what's occurring,
Saying what's occurring shouldn't be happening and I'm the only one that knows what should be.
When we come into fact and truth and we acknowledge that what's occurred has occurred,
There's something about it that must be right,
Even if we can't see that perspective just yet.
So as you relax your face,
Your chest,
Your belly,
And your pelvis,
Create a quiet knowingness that what's occurring is exactly what should be happening,
If even I can't understand it at this time.
Settle into a rhythm of breath that has a three count in and a three count out.
Make it smooth so that it's not staggered or choppy.
Draw it down deep into the lower belly and navel so it feels more tidal,
Oceanic,
And fluid.
Three count in and a three count out,
Systematically relaxing your face,
Your chest,
Your belly,
And your pelvis.
A smooth,
Rhythmic,
And even breath.
Now in the especially challenging moments where the mind is obsessive and moving to a lot of problem-based thinking,
We're going to layer three tools on top of each other,
Relaxing this quadrinity of your jaw and your face,
Your chest,
Your belly,
And your pelvis.
Keeping a three count in breath and a three count out breath.
And when the mind is pulling very strongly,
You quietly and silently say to yourself,
I can get through this moment.
Relax from face to pelvis,
A three count in and a three count out,
I can get through this moment.
And this moment too.
I can get through this moment.
And we'll just parcel it out moment to moment,
Relaxing from face to pelvis,
Evening your breath.
I can get through this moment moving like a mantra,
A silent repetition.
I can get through this moment.
I can get through this moment.
Relaxing your face,
Your chest,
Your abdomen,
And your belly,
I am getting through this moment.
I am moving through this moment with ease.
I can get through this moment.
As I leave some silence for you to continue softly,
Diligently working the ease of the body,
The evenness of your breath,
And the supportive mantra of the mind that interrupts any negative thinking into the truth or the fact that I am getting through this moment.
Keep layering on these practical techniques,
Body and breath and mind.
A soft body,
A relaxed three count in and three count out,
I can get through this moment.
I am getting through this moment.
This moment I am at ease.
In this moment I am at ease.
Relax.
Your mind will most surely be pulling into the past or an expectation of a future that has not yet come.
Where your body grips,
Where the breath does too,
Where your mind pulls,
There is choice,
There is always choice.
Come into your body,
Relax from face to heart,
Belly to pelvis.
The breath is supportive and at ease.
Your mind is right there encouraging and supporting the truth.
I am getting through this moment and this moment too.
I can get through this moment and this moment I am choosing to be at ease.
Everything exists in a state of impermanence.
It is passing.
This is passing.
The mind will keep pulling back to a familiar place,
But in your body and in each new moment it is already starting to alleviate.
I can get through this moment.
Try it that repetition,
That mantra of your mind and fill your body with as much awareness and sensation as possible.
Increase the count of your breath to four counts in and four counts out.
Let your breath be the sole point of focus and awareness.
You may feel out of control of outside external circumstances what is occurring.
There is deep control into how you show up and how you perceive what is occurring.
What you do with what is occurring,
There are deep levels of power and agency there.
But they are only found in the body,
Through the breath,
By way of presence.
You gain as much power over what is occurring by working with your mind,
A soft encouraging voice.
A soft and restful body,
A smooth and even breath.
Relax any doingness over the breath.
You can very gently open your eyes and continue with that mantra as many times today as needed.
