This meditation practice combines a relaxing body scan with self-compassionate insight.
I call it the And This practice,
Which is helpful during challenging times.
Begin by choosing a comfortable meditation posture,
Sitting on a cushion or a chair,
Lying down on your bed or the floor,
Standing or even walking.
Take a few deep breaths to calm the nervous system.
Now anchor your attention on the breath,
Sound,
Or body sensations.
Your anchor can change each time you return to this practice.
Noticing the in-breath and the out-breath,
Any sounds in your environment or body sensations such as your hands in a mudra or clasped together or the sensation of your body sitting,
Come back to this anchor throughout the meditation.
By ringing the singing bowl,
I welcome everyone to this practice.
Hearing the bell at the start of meditation settles the mind and the body,
And we will begin with a relaxing body scan.
Noticing your head in space.
Notice temperature,
Sensations.
Noticing your face,
Your eyes,
Forehead,
Ears,
Cheeks,
Nose,
Chin,
Your neck,
Your shoulders,
The chest,
Your whole back.
Your sitting area or whatever is in contact with either a cushion or the floor.
Notice your legs,
Your knees,
Your lower leg,
Ankles,
Feet.
Grounding the body in the earth and feeling ourselves firmly supported.
I invite you now to bring your attention to your thoughts.
What does the mind wish to contribute to this practice?
Allow them to come up now,
As many as are asking for attention.
Next,
We will pick one thought at a time and allow our meditation to acknowledge,
Investigate,
And nurture the emotions and visuals associated with the thoughts.
The mantra we will use is,
And this.
So on your own and at your own pace,
Welcome your first thought.
See the words or the sensation.
Notice how your body reacts to that thought.
And acknowledge the thought with either an actual smile on your lips,
A little sigh,
Or just a feeling of warmth in the heart.
As each thought enters our consciousness,
We will allow it to be transformed with compassion and the use of the mantra,
And this.
I will guide the process gently.
And this.
Each thought we notice in our body's reaction and also in our mind and the meaning and maybe even investigate the situation,
Whatever feels comfortable and safe for you.
And repeat our mantra each thought,
Each time,
And this.
Bringing a small smile to the lips or bringing the thought into the heart center and visualizing the thought being hugged with compassion.
And this.
Continue on your own.
Each thought coming into the mind,
Investigating it,
Allowing it,
Noticing the reaction of your body.
Bringing a smile to your lips,
A little sigh,
Or just bringing the thought and the visuals of thought into your heart center.
And this.
I invite you now to let the rest of the thoughts go with one last mantra.
And all this.
May all thoughts be released.
Thank you for your practice.
I hope you'll join me again on your cushion for another meditation practice.
May you be well.
Go forth into your day with mindfulness and ease.
And this too.
