Cultivate Your Inner Peace

In this 15-minute guided meditation, cultivate your inner peace by finding stillness, openness, and acceptance. This meditation opens by guiding you to the present moment and then uses body scans and visualization to help you find a sense of inner peace. You will be accompanied by the sounds of a steel tongue drum along your journey.

Transcript

Hello. In this meditation, We will seek to cultivate a sense of peace, To find a lightness and a sense of openness. Let us begin by settling in and really arriving in the moment. Can you bring your whole self, Physical and mental, To the present? Find a comfortable seat and really make sure that you're comfortable. Do you feel grounded through all the parts of your body that are in contact with the ground or chair? Can you let it support you more fully, Really relaxing into it? And can you make sure that your spine is well-aligned so that you can hold your back upright while also feeling a sense of rest and balance? If you haven't already, Find a soft gaze or allow your eyelids to become heavy and let them lower. Let us take a few deep cleansing breaths now. Inhale through your nose and let the air flow in to inflate your chest, Ribs, And abdomen. Hold for a moment. And then when you're ready, Exhale through the mouth. Try it a few more times. With each inhale, Can you allow the air to fill you up a little more? And with each exhale, Can you let the breath take with it anything that may have come up for you? Continue to breathe deeply. But perhaps try breathing in and out through your nose now. Bring your mind to focus on the point between your eyebrows. If you notice your mind wandering, Simply gently guide it back to that point of focus between your eyebrows. In this stillness, You have cultivated. Imagine a point of light from the spot between your eyebrows. With each inhale, The light starts to expand. And you begin to notice that there is a warm, Peaceful light that surrounds your face. As you inhale more, You find it expanding to your neck, Now your chest, All the way through this full length of your torso, Down your legs. So now all of you is surrounded in this peaceful glow. As you enjoy this warm, Peaceful light, Allow it to circulate in you so that peace washes over you with every breath. With each inhale, Imagine the light being drawn up from the soles of your feet, Up your legs, Up into your stomach, Up into your heart, Up through your neck, And up to the crown of your head. And with each exhale, You feel all the tension in you being flushed downward, Down from the top of your head, Down through the length of your body, Down your legs, And down and out through the soles of your feet. Can you allow whatever is coming up for you to float freely about you, Intertwining with the light? What happens when you simply allow, Not hoping for anything in particular, Not hoping if what is coming up will float away, But also not hoping to hold them close to you anymore either? What happens if you simply let things be, To really accept? Not because of what you cannot control, But because you are actively choosing not to. What happens if you're not seeking a high or a low, Not exactly an ambivalence, But a deep sense of acceptance? What happens if you allow both the good and the bad, The dark and the light, To just be? Might there be power in an action, Or solace in the stillness? You will take action at the right moment, But for these moments, You simply hold space. A peaceful mind will be better equipped for action later anyway. So take these moments to cultivate peace. As you continue to inhale and exhale in the glow of the light, Can you notice yourself becoming lighter as well? Take these next moments to simply be in that light, Enjoying the peace. If you notice your mind wandering, Simply bring it back to your breath, Back to the inhale that carries the light and peace in, And the exhale that carries with it anything you no longer wish to hold. In a few more moments, You'll begin to come back to this space and this day. Allow the peaceful light surrounding you to start to condense. From the soles of your feet, Feel it ripple upward, Up your legs, Your hips, Belly, Chest, Neck, All the way up to that point between your eyebrows where it contracts to a single point and settles. All the peace you've cultivated resting there at your third eye center. That peace is there for you to access whenever you need it. Start to deepen your breaths and feel the rise and fall of your chest. Start to take some gentle movements, Perhaps stretching your arms or gently tilting your neck from side to side. When you're ready, Blink your eyes back open. As you come back, May you carry with you some peace and stillness into your day. Have a wonderful day.