A quote from Viktor Frankl says,
When we are no longer able to change a situation,
We are challenged to change ourselves.
Right now we might feel challenged,
Our routines disrupted,
Our families and friends separated,
Our plans on hold.
But in all this,
Is it possible to find peace?
To choose peace?
In the book The Spirit of Zen,
There is a quote that says,
The mind is like a pearl hidden in dirty water.
Only when the water is allowed to settle can we see the pearl.
It is in the practice of meditation that allows the dirt to settle and the waters to become clear.
I invite you then to close your eyes.
Become aware of your feet on the ground.
The bottom on the seat.
Go back against the chair.
Notice the sensation of the cool air of the breath in the nostrils on the inhale.
Pay attention to the lips touching.
What does this feel like?
And now notice the tongue.
Where is it in the mouth?
Touching the back of the teeth.
The roof of the mouth.
Does it lie heavy in the bottom of the mouth?
You don't need to change anything,
Just notice where the tongue sits.
Now take your attention to the breath.
We are going to count the breath,
But only do whatever is comfortable for you.
The only request is that the out breath is slightly longer than the in.
And at the end of each inhale,
Just take a slight pause.
If you have any breathing problems you might choose to leave out the pause.
Remember to keep this relaxed and comfortable.
Don't try to extend the count if you feel you are struggling.
Just allow this to be very calm and very relaxed.
No forcing.
So it might be that you count the inhale for three,
Pause for a count of two,
And exhale for a count of four or five.
But again,
Whatever feels right for you.
I will start to count,
And join me if you wish or begin your own practice.
So get ready.
Inhale.
Two.
Three.
Pause.
One.
Two.
Exhale.
Two.
Three.
Four.
Five.
Inhale.
Two.
Three.
Pause.
One.
Two.
Exhale.
Two.
Three.
Four.
Five.
And now continue this practice.
Notice the pause.
Is there anything else in this pause?
Are there any patterns or colours behind the eyelids?
Is there anything in that silence,
In that pause for you?
If your mind wanders off,
Just smile at it and gently bring it back to simply counting the breath and observing what is left for you in the pause.
Now bring your attention back to your body in this space.
Become aware of any sounds outside of your room and inside your room.
And have a picture of yourself sat in your space.
And when you are ready,
Open your eyes.
This practice is very good for still in the mind of unwanted thoughts and business.
And it can be practiced really easily at any time.
This in itself can be a challenge to deliberately choose to stop and sit and breathe.
But it is where we can rest and restore and just be in this very moment.
This stillness is the pearl.
Thank you.
