To start our meditation today,
Let's take three deep cleansing breaths in through the nose,
Sighing out of the mouth.
For today's meditation we're going to use a poem from Thich Nhat Hanh and use it as a mantra.
It's very simple.
On the in-breath,
The word in,
Out-breath out.
In-breath deep,
Out-breath slow.
In-breath calm,
Out-breath ease.
In-breath smile,
Out-breath release.
So let's let our breath go into its natural rhythm and use these words as a mantra.
In,
Out,
Deep,
Slow,
Calm,
Ease,
Smile,
Release.
In,
Out,
Deep,
Slow,
Calm,
Ease,
Smile,
Release.
In,
Out,
Deep,
Slow,
Calm,
Ease,
Smile,
Release.
In,
Out,
Deep,
Slow,
Calm,
Ease,
Smile,
Release.
When our minds wander or we get caught up in a narrative or an emotion,
We realize it.
Release it and relax.
Smile again and return to the mantra.
In,
Out,
Deep,
Slow,
Calm,
Ease.
In,
Out,
Deep,
Slow,
Calm,
Ease,
Smile,
Release.
As we breathe,
We bring our awareness to the space behind our eyes.
And we notice all of the physical sensations,
The thoughts,
The emotions that our brains produce.
Now we release our awareness from any mental activity and let our awareness float down our face,
Through our neck,
Into our heart.
And let awareness expand out to all the space in our body.
And now we expand our awareness out into the space around us.
Just aware of the space.
Aware of the light and space.
Aware of sound as it travels through space.
Just aware.
Not judging as good or bad.
Just let the space around us and the energy of awareness settle in.
In,
The energy of awareness.
Out,
Breathing out the energy of awareness.
Breathing in deeply the field of awareness around us.
And now slowly,
Letting the energy of awareness float out into the space around us.
In,
Out,
Deep,
Slow,
Calm,
Ease.
Smile.
Smile.
Smile.
We rest in the awareness that flows through us.
The awareness that flows through everything in our world.
And awareness of being.
In,
Out,
Deep,
Slow,
Calm,
Ease.
Smile.
Smile.
Smile.
In,
Out.
Out.
Deep.
Slow.
Calm.
Ease.
Smile.
Release.
When our mind naturally wonders,
We realize it.
We release the thoughts and let them float off.
We relax.
Smile again.
And return to the open awareness of being.
We release the thoughts and let them float off.
In.
In.
Out.
Deep.
Slow.
Calm.
Ease.
Smile.
Smile.
Now with our in-breath,
We return our awareness to the space in our body.
Knowing that any time during the day,
We can return to this sense of open awareness of being.
And we complete with a self-compassionate intention.
May we be happy and peaceful.
May we be healthy and safe.
May we be free from suffering.
May we prosper and be one in love.
