Practicing Wholeness (Feel Be See Say Do)

This practice is designed to guide you back to the wholeness of who you are. While we are always whole, our ego mind exists in separateness, causing us to feel fundamentally disconnected from ourselves and others. This meditation will help the ego mind release that separateness so you can feel your inherent wholeness once again.

Transcript

Welcome to the Practicing Wholeness Meditation. This practice is designed to guide you back to the wholeness of who you are. And while we are always whole, Our ego mind exists in separateness, Causing us to feel fundamentally disconnected from ourselves and others. This meditation will help the ego mind release that separateness so you can feel your inherent wholeness once again. To begin, I invite you to find a comfortable position where you can breathe freely and stay alert. Breathing in through the nose, Breathing out through the nose, And as you breathe out, Descend to the heart. I invite you to continue breathing in and out, Holding your awareness at the heart. Perhaps you even imagine you are breathing through the heart, In through the heart. The intent here is to do your best to stay in the heart space rather than the mind. And if you notice yourself going back to the mind, Quickly forgive yourself and come back. The mind is the great storyteller and sees the world in duality. Black is the place of wholeness. The heart has the capacity to hold all the opposites, All the contraries, All the polarities of this world, And reconcile them back into wholeness. And while the mind insists that there is only one side of a polarity, That it can be true, Or good, Or right, The heart knows how to see the good in both sides. And wholeness asks you to hold both, Instead of just part. In this meditation, We are focusing on the wholeness that exists within. The wholeness of your being. There is an ancient and divine part of you that is always whole, And always at peace. And while you may not always feel connected to this part, It is important to know that this part of you is always there. I'm going to walk you through a framework that you can use to guide yourself back to experiencing this wholeness any time you feel caught up in the ego's view of separation. The framework is the following five words. Feel. Be. See. Say. Do. Feel. Be. See. Say. To begin, I invite you to notice what is it that you feel right now. What sensations do you notice in your body? Contraction or expansion? Shallow breath or deep breath? Simply notice the sensations. Where are they showing up right now in the body? There is no judgment. Just simply noticing and allowing what is here to be here. And you may even notice your mind putting a story to these sensations. The one word story would be an emotion. Do you notice an emotion your mind associates with these sensations? If so, What might that emotion be? What emotion is present for you right now? What do you feel? And perhaps you even have more than one. That's fine. Whatever is here, I invite you to silently name what emotions you notice. The next step is to be. Can you be with this emotion? Truly be with the part of you that feels what it feels. To hold space and be with sensations and emotion. Is to allow it to be here without any judgment. Can you allow and even welcome what is present without judgment? Simply breathing into what is here. And with that breath, Creating more space for it to be here. There's no need to change it, Fix it, Or make it go away. No judgment. Just allowing what is present to be here. Allowing yourself to be with this feeling or sensation. Noticing. Observing. Allowing the wave of sensation to run its course. And if you find yourself resisting, Can you be with the resistance? Can you let it be okay that you resist? Can you let yourself be with whatever arises in this moment? And if you find yourself going back into the story of the mind, Just come back to the body. And notice the sensations. Allowing the breath to create more space for what is here. Every feeling and sensation is welcome. I invite you to notice, Is this feeling something that feels familiar? Or is it new? If it's something familiar, Can you remember the earliest time you remember feeling this way? And if it's a new feeling, What about it feels different than what you've experienced before? The next step is to see. Can you see the part of you that feels this emotion? The part of you that may even hold an attachment or story to this feeling? Attachments occur when we make something mean something about who we are. We put a judgment or story on our feelings. But feelings are like the weather. They come and they go. They are impermanent. They are unchanging. Some moments are cloudy. Some are sunny. Some are stormy. And just as the weather doesn't mean anything about the inherent worth of Mother Nature, Our emotions do not mean anything about the inherent worth of our being. It's just the weather. I invite you at this time to see with the eyes of your Divine Self, The part of you that is always whole and always at peace. Seeing with the eyes of the Divine Self, Can you see the part of you that feels these emotions, These sensations? Perhaps this part of you is young, A frozen fractal of your childhood. Perhaps this part of you is youthful, Or maybe this part is older or even recent. With the eyes of your Divine Self, I invite you to see this part through the eyes of love and non-judgment. Behold this part. The next step is to say, What might this part of you need to hear from your wise, Loving self? What does this part need spoken? Can you validate what this part feels? Can you validate their emotions and feelings and whatever views they have carried because of their conditioning? Can you see this part in innocence? What does this part need you to say? How does this part receive these words? Are they open or resistant? There's no judgment or right response here. You simply want to notice. If it feels needful, You might invite this part of you to also say what it needs to say. Does this part need to be heard to have a voice? You can offer some dialogue back and forth from your wise, Unconditionally loving self to this part, Allowing all feelings and expressions without judgment. And if you find that you need more time, Always feel free to pause the recording. I invite you to come back now to your heart. Breathing in, Coming back to the heart space. Oftentimes this dialogue can be a healing conversation that allows for the parts of us to feel seen and heard. Sometimes this dialogue can activate other parts, And it can be difficult to hear. Stay centered in your wise self to direct the conversation. If this occurs, It can be helpful to work this with a supportive therapist or coach who can hold the space for the complexity of multiple parts. Just know that whatever has occurred for you right now is the exact experience you need for growing your awareness along your own path. And coming back to the heart space, Breathing in through the heart, Breathing out through the heart. The final step is to do. Is there anything this part of you needs you to do? It could be as simple as imagining and embrace or perhaps it's a tangible action you can take in your day-to-day life. What can you do to integrate this experience? Another option is to offer forgiveness of any judgments or misunderstandings and to speak what is really true. Take the time you need and know that you can repeat this process at any time. When you're ready, Gently return your awareness to the room around you, Bringing this sense of wholeness with you.