To start our meditation,
Sit in an upright comfortable position.
Gently close your eyes and soften your face into a slight smile.
Let's do three deep cleansing breaths in through the nose,
Sighing out of the mouth.
Today we're going to borrow a poem from Thich Nhat Hanh.
I have arrived.
I am home.
I am now.
I am here.
I am solid.
I am free.
I dwell in the ultimate dimension.
And now let's focus on our breath.
Breathing in,
We know that we are breathing in.
Breathing out,
We know that we are here.
We know that we are breathing out.
Breathing in,
We're aware that we are breathing in.
Breathing out,
We know that we are breathing out.
Breathing out,
We know that we are breathing in.
If your mind wanders during our meditation,
Know that this is perfectly normal.
This is what our mind does.
When you realize that your mind has wandered,
Smile and have a sense of mirth that your mind is simply doing what your mind does.
Let the thought float off and refocus on your breath.
Breathing in,
Aware that I am breathing in.
Breathing out,
Aware that I am breathing out.
Feel the space in your feet.
Breathing in,
The space in your feet.
And breathing out,
Feel the space in your feet.
Breathing in,
Feel the space in your hands.
Breathing out,
The space in your hands.
Feel the space in your whole body.
Breathing in and breathing out.
Feel the space behind your eyes.
Breathing in and breathing out.
Breathing in,
I have arrived.
Breathing out,
I am home.
Breathing in,
I am here.
Breathing out,
I am now.
Breathing in,
I am solid.
Breathing out,
I am free.
Breathing in,
Breathing out.
I dwell in the ultimate dimension.
Breathing in,
I am here.
Breathing in,
Arrived.
Breathing out,
I am here.
Breathing in,
Here.
Breathing out,
Now.
Breathing in,
Solid.
Breathing out,
Free.
Breathing out,
Breathing out.
Breathing in,
Breathing out.
I am in the ultimate dimension.
Breathing in,
Here.
Breathing in,
Through my heart.
Breathing out,
Through my heart.
Breathing in,
I feel the expansive space in my body.
Breathing out,
I feel the space in my body.
Breathing in,
Through my heart.
Breathing in,
Through my heart.
I have arrived.
I am home.
I am now.
I am here.
I am solid.
I am free.
I dwell in the ultimate dimension.
Breathing in,
Through my heart.
Breathing in,
Through my heart.
I am in the ultimate dimension.
I am now.
Now is the eternal dimension.
The kingdom of heaven.
Breathing in,
I am now.
Breathing out,
I am in heaven.
Breathing in,
Through my heart.
Breathing in,
Through my heart.
Breathing in,
Through my heart.
Breathing in,
Through my heart.
Breathing in,
Through my heart.
Breathing in.
Breathing in.
And breathing out.
May I be peaceful and happy.
Breathing in.
Breathing out.
May I be healthy,
Safe,
Free from injury.
Breathing in.
Breathing out.
May I be free from anger,
Affliction,
Fear,
And anxiety.
Breathing in.
Breathing out.
May I prosper and be one in love.
Breathing in.
Breathing in.
Think of your family,
Those you love,
Your friends and neighbors.
Breathing out.
May we be peaceful and happy.
May we be healthy,
Safe,
Free from injury.
May we be free from anger,
Affliction,
Fear,
And anxiety.
May we prosper and be one in love.
Think of everyone in your city,
Your state,
Your country,
And everyone in the world.
Breathing in.
Breathing out.
May we be peaceful and happy.
May we be healthy,
Safe,
Free from injury.
May we be free from anger,
Affliction,
Fear,
And anxiety.
May we prosper and be one in love.
