Hello,
And welcome to Methods,
An online experience in guided prayer and meditation.
This season we are focusing on the breath.
During our time together today,
We are going to focus on two things.
First,
We want to recognize our own breath.
In doing so,
We will come to a place of relaxation and calm for our mind and body.
Second,
We want to imagine the collective consciousness that is available to us all.
In doing that,
We will come to a place of universal love and sameness.
Please know,
There is no right or wrong way to meditate.
Whatever we experience during this breathing meditation will be exactly what you need.
Don't try to make anything happen,
Just observe.
Consider and breathe.
Now let's get comfortable.
Sitting in your chair or at the edge of your bed,
With your feet firmly on the floor,
Put your back straight and tall.
Rub your hands together.
Really get some heat going and then shake them out,
Releasing any energy that you might have built up.
Now put your hands to your side or on your knees or in your lap,
Wherever you are comfortable.
Now we are going to move our head from side to side and up and down and left and right,
Releasing the tensions from your neck and shoulders as we continue to settle in.
At this time,
Please close your eyes or at least gently focus on one spot in the room.
You'll notice your body will continue to relax as we breathe together.
We are going to sit quietly and imagine with our mind's eye,
Our breath flowing in and out of our bodies.
Try not to change your breathing in any way,
Just observe how your body reacts.
See how your breath continues to flow deeply and calmly.
Feel the air entering through your nose and picture the breath flowing down to your lungs,
Filling them.
If a thought or memory intrudes,
Allow it to pass and bring your attention back to your breath.
Now that we've paid attention to the natural ebb and flow of our breathing,
We're going to take three deep cleansing breaths.
Breathe in through your nose and fill up your lungs and hold just for a moment and then release all the way out.
One.
This time I want you to notice your belly expand as you inhale.
Two and let it out.
And on this third breath,
I'd like for you to let it all go out on the exhale.
Three.
Now as we come back to our natural breathing,
I'd like for us to consider each other.
In your mind's eye,
I want you to notice how your body feels.
Rest in the knowledge that there are others right at this very moment across the world experiencing that same feeling.
Breathe in the air around you,
Filling your lungs with the oxygen that keeps every single one of us alive.
Feel the sun on your face.
Allow it to brighten your body with the heat and energy that alights us all.
Now imagine the moon in the sky above,
The beacon and anchor in the dark that keeps us from spinning out of concert with planets and people.
Observe the earth underneath us,
The ground that sustains us with its bounty and holds us together.
Behold the energy that connects us all.
This energy,
This creative force that moves us all towards wholeness and togetherness is available to you right now.
We merely need to recognize it and move forward in lockstep with all of humanity.
Some call it love.
Others call it consciousness or chi.
We recognize it as empathy,
The energy of connection.
Now while keeping your eyes closed,
Let's notice the sounds around us.
A passing car,
Crying baby,
Birds in the air,
The sounds of people around us,
The sounds of life surrounding us.
Now we're going to bring our awareness from our breath to our bodies and now to our surroundings.
Wiggle your fingers and toes.
Shrug your shoulders.
Slowly open your eyes and remain sitting for a few moments longer.
Let's straighten out our legs and stretch our arms and legs gently.
Let's sit for a few moments more,
Enjoying how relaxed and connected we feel.
Now let's slowly return to a standing position and continue with the rest of your day,
Feeling re-energized.
Thank you for participating in this episode of Methods.
For more information follow us on social media at MethodsPodcast or at MethodsPodcast.
Com.
And to connect with Empathy And,
You can find us at EmpathyAnd.
Com.
Peace.
