Cultivating Love And Peace

Breathe in love and breathe out peace. A brief meditation practice that starts with bringing attention to the breath, the cycle of receiving and letting go that is inherent in each inhale and exhale. Amid the chaos that we see around us, this is a wonderful practice to focus on the cultivation of love and peace through intention, attention, breath, and repetition. You can continue this meditation for a longer period of time and practice daily to deepen the effects and anchor into the states of consciousness of love and peace.

Transcript

Namaste and welcome.

Thank you for your presence and attention.

So let's begin by finding a comfortable position,

Allowing your spine to be tall and relaxed.

Finding a posture that is comfortable and alert,

Roll your shoulders down and back away from your chin.

And when you're ready,

Closing your eyes and beginning to tune into your breathing.

Allow all other thoughts to float past,

As if they're clouds in the sky.

Knowing that there's nothing else to do,

Nowhere else to be,

But right here,

Right now,

Breathing and being with your body.

So tuning into the sensations of breathing,

And noticing the air as it flows in and it flows out,

Without any judgment,

Without making it good or bad,

Right or wrong.

Bring your loving awareness to the sensations of breathing in and breathing out,

Without changing anything,

Just allowing the breath to flow exactly as it is.

Noticing the sensations as the air enters your nostrils and travels down into your lungs.

Notice how your body expands to receive the breath.

And then notice the different sensations as the air travels back up and out through your nostrils,

Feeling the warmth of the air as it leaves the body.

And with each breath in,

You receive,

And each breath out,

You let go.

And if your mind wanders,

Or you become distracted,

That's okay.

Just bring it back to the breath.

As many times as it wanders off,

Bring it back to the breath as it flows in and you let go.

And as you breathe in,

Internally say to yourself,

I'm breathing in love.

So each time you inhale,

Mentally say to yourself,

I'm breathing in love.

And each time you exhale,

Say to yourself,

I'm breathing out peace.

Breathing in love.

Breathing out peace.

And after a few breaths of doing this,

Breathing in love,

Breathing out peace.

We can just say love as we breathe in,

Peace as we breathe out.

As my voice goes silent.

And when you finish,

Take a few moments to bring your awareness back into your body,

Into the room,

And gradually open your eyes.

Thank you again for your presence and attention.

Go gently.

Hari Om.