Welcome,
Beautiful soul.
I am Paul and I'm so grateful that you've chosen me to be your guide today.
The goal of our practice today is to gently improve our ability to focus and concentrate inwards,
To sit peacefully with ourselves and not be distracted by our mind,
By unwanted thoughts or by anything else happening around us.
When we begin to meditate,
This can often seem hard,
Impossible even,
But like anything,
With practice and by not being too hard on ourselves,
We quickly improve and start to feel the benefits of this connection with our inner self.
First,
Find a quiet space to sit or lie down,
Somewhere where you won't be disturbed for the next 10 minutes.
Silence your phone and just take a moment to move your body into a comfortable position.
Let your body gently sink into the surface that you're sitting or lying on.
Rest your arms gently by your sides or in your lap and slowly close your eyes.
Place your tongue on the roof of your mouth.
Allow your lips to part just a little and take a slow,
Deep breath in through your nose.
And then slowly breathe out.
Take another long,
Slow,
Deep breath in through your nose.
And breathe out.
Just continue to breathe like this.
You don't need to do anything else right now.
Just breathe.
Now think of one positive quality that you would like to bring more of into your life.
Something that would improve the quality of your life and the lives of everyone around you.
It might be something like love,
Compassion,
Patience,
Joy,
Happiness or peace.
Allow the thoughts to enter and just pick the first quality that comes into your mind.
Think about that quality now and imagine all the many different ways you could experience it in your life.
Imagine how you would feel with more of that quality in your life.
Notice how different you might feel from normal.
You may feel lighter,
Calmer,
More relaxed.
How would feeling that way change your life?
Think about what you would do differently if you had an unlimited amount of this quality available to you.
Would you be bolder,
Stronger,
More confident?
What decisions would you make in your life?
And as you think of these things,
Allow beautiful technicolor images of your life with these qualities to just appear in your mind.
Think about how having this unlimited quality would change your relationships with the people around you.
Are you more understanding,
More compassionate,
More loving?
Feel into these thoughts and allow yourself to hold the images and thoughts clearly in your mind for as long as you can.
Just enjoy the feelings and the pictures of this quality existing in your life.
If any distracting or unrelated thoughts come into your mind,
Just notice them but let them pass.
Imagine that they're written on light white clouds and allow them to gently drift across the blue sky of your mind.
And then gently bring your focus back to the images of your life with your unlimited quality.
And all the while,
Breathe slowly,
Now start to bring yourself back from your focus by allowing your thoughts and images one by one to gently drift away.
Notice your breath once more.
Notice the coolness of the in breath,
The warmth of the out breath.
Feel the weight of your body once more.
Gently wiggle your fingers and toes.
Take three more slow,
Deep breaths in and out.
And then when you are ready,
Open your eyes.
Namaste.
