Good morning.
Welcome to your meditation for the day.
Finding a suitable position,
An posture that feels relaxed yet alert,
Sit and close your eyes and soften your forehead.
Let there be a soft smile in the corner of your lips.
This is how you're going to set your day.
Greet your day with a smile.
Now take a long,
Deep breath to relax the mind and make the body slow.
Take the last breath down to the belly and hold it for just a moment.
Then gently release the breath and repeat that pattern a couple more times.
Taking slow,
Deep breaths and allowing any tension you're holding to release and let go.
Perhaps you woke to those familiar patterns and loops that we sometimes can be tried with every day.
When we put our feet onto the ground,
Just acknowledge them and let them go.
Be the observer.
You'll naturally allow your breathing to become light and easy.
Allowing the rise and fall of the breath to happen in its own time and at its own pace.
The breath will serve as your anchor throughout this meditation and even throughout the day.
Follow the breath as it flows in and out through your nostrils and breathe in and I breathe out.
Just following it out,
Each breath by the moment.
You might observe those thought loops that you're used to thinking of.
Thoughts about the past,
Thoughts about the future,
Maybe you're recalling things you should have said,
Or things you may have done or should have done.
Thoughts about your 10 a.
M.
Call,
Maybe what's for lunch,
Or maybe what notification you need to respond to and on what app.
Perhaps it's a really creative project you want to get started or tell someone about.
Either way,
These thoughts are okay.
Just let it go.
For now,
That is.
Just make an effort to actually look at these thoughts and when they arise,
Just observe them.
Observe if they actually give you some kind of charge.
Positive,
Negative or indifferent.
Pay attention.
Is that charge a trigger of an emotion of any kind?
Really,
What we don't want to do is refrain from just getting sucked into that loop.
Stories we tell ourselves,
The thoughts and emotions.
Ideally,
We just want to view them just like a leaf.
As it falls into the water,
The stream,
Let those thoughts be that leaf.
Let it flow downstream.
They come in and they go.
Just letting the emotion come,
Letting that emotion go.
Do not judge it.
Do not attach an outcome to it or an expectation for that matter.
Great expectations can be great emotions.
You're just observing those thoughts without taking them seriously.
You're allowing everything to come and go just like that leaf as it flows on downstream.
Rest your attention.
Take a few deep breaths.
Imagine how it feels in through your nose and out through your mouth.
As you pay attention to those thoughts,
You are the observer.
Don't take your thoughts personally.
This week,
Start of your day.
See if you can practice not taking things personally.
Friends,
A romantic relationship.
The key is not to get offended.
Do not attach to an outcome.
A lot of times people are obstacles that we have to deal with.
Sometimes we feel attacked.
Often,
This person's behavior is really not about you.
It's about them.
What is about us is how we choose to respond.
So that we don't take things personally.
So we do not become offended and react.
When we react,
It's because we feel the need to defend our beliefs and conflict.
Which then ensues and intensifies.
But,
If we refuse to take things personally,
We can often de-escalate our emotional response.
And any potential conflict and challenge that we have throughout the day.
Consider this an experiment.
You are both the scientist and you are the subject.
An experiment is to not take things personally.
Whenever you can and perhaps now would be an ideal time to make an intention and seal that effort.
As we approach the end of the session,
Just relax your attention and come back to your place.
Deep breaths in through the nose and out through the mouth.
Now you feel alive.
And when you're ready,
Open your eyes.
I hope you have a great day.
May you be well.
