Welcome to this guided meditation.
I have been working with many people who suffer from all kinds of addiction.
Addiction is one of the most common themes that comes up in my discussion with my students.
So many people look into relief suffering.
I have found many who have been inspired and helped by the principles of the program Refuge Recovery.
In that program they teach about body awareness,
Mindful grounding,
Finding refuge in mindfulness,
Compassion,
Understanding impermanence,
Wisdom and connection to all beings.
These are the categories I am going to guide you through today as you continue on your path of recovery.
In this practice we will explore the path of finding refuge within ourselves,
Cultivating mindfulness,
Compassion and wisdom.
Find a comfortable,
Quiet space where you can sit or lie down and let's begin.
Start by taking a few deep breaths,
Allowing your body and mind to settle.
Close your eyes gently if you feel comfortable and bring your awareness to your breath.
Notice the inhale and exhale without trying to change anything.
Let each breath be a reminder of your presence in this moment.
Begin to scan your body with your attention.
Notice any areas of tension or discomfort.
As you breathe,
Imagine softening and releasing any tightness you encounter.
With each exhale,
Let go of any physical or mental stress you may be carrying.
Breathe in mindfully.
Breathe out mindfully.
Focus on your natural,
Ordinary breaths.
If you are distracted by a thought or a feeling or a sensation,
Bring your attention back,
Back to the breath or present moment.
Let's ground ourselves in the present moment.
Bring your attention to the sensation of your body touching the surface beneath you.
Feel the support it provides.
Feel the support it provides.
Imagine yourself rooted like a tree firmly planted in the earth,
Drawing strength from its foundation.
Mind wanders.
That is the nature of the mind.
Let it wander,
But be a mindful observer.
What mind does.
As we walk the path of recovery from addictions of all kinds,
Mindfulness becomes our refuge.
Bring your focus to your breath again.
Follow the rhythm of each inhalation and exhalation.
If your mind wanders,
Gently guide it back to the breath without judgment.
Each breath is an opportunity to return to this present moment.
Reflect on the challenges you have faced and the progress you have made.
Embrace yourself with kindness and compassion.
Just as you would a dear friend.
See the potential for growth and healing within you.
Again and again,
Each time,
If you are distracted by a thought or a feeling or a sensation,
Bring your attention back.
Back to the breath or present moment.
In the teaching of refuge recovery,
We learn about the impermanence of all things.
As you sit or lie here,
Observe how sensations,
Thoughts and emotions arise and eventually pass away.
Allow them to come and go,
Knowing that nothing stays the same.
Meditation seems to be difficult because our concentration is not well developed.
To climb a mountain,
We all need certain physical strength.
First day of climb is difficult.
After we get used to it,
Climbing becomes much easier.
Same with your meditation practice.
It takes time.
Therefore,
Be patient.
Keep doing with good intention.
Cultivating wisdom is an essential part of our inner journey.
Consider a challenging situation you have faced recently.
See if you can view it from a broader perspective.
What can you learn from it?
How can you use this wisdom to navigate future experiences with greater clarity?
We ask your mind,
Please bring it back.
Back to the breath.
Envision a world filled with individuals seeking refuge and healing just like you as you breathe in.
Imagine drowning in their suffering as you exhale.
Send out compassion,
Healing and love to them.
May they be well.
May they be happy.
May they be peaceful.
May no harm come to them.
May no difficulties come to them.
May they always find joy,
Balance and contentment in their lives.
As we come to the end of this meditation,
Take a moment to appreciate your inner world.
Take a moment to appreciate the time you have dedicated to your well-being.
Carry the principles of refuge recovery with you as you continue on your path.
When you are ready,
Gently open your eyes,
Bringing the sense of calm and refuge into your day.
Remember that this practice is a journey and each moment is an opportunity to find refuge within yourself.
Now bring your palms together close to your heart.
Now bring your palms together close to your heart.
Make a strong determination to practice this meditation every day regularly with diligence and patience.
Understand how important this meditation practice is.
Keep ourselves well,
Happy,
Peaceful and balanced.
May peace be with you.
May you be well.
May you be happy.
May you be peaceful.
Choose loving kindness.
Thank you very much.
Please open your eyes.
