Hi.
So we're going to do a brief meditation based on the Pema Chodron teachings of chapter 2,
That we already have everything.
We already have everything we need.
So if you would like to go listen to that brief talk first,
Feel free.
If not,
We'll just jump into the meditation.
So find a comfortable spot,
Sitting or lying down,
And I will ring the gong to begin.
So allowing that gong to be your invitation.
Your invitation just to be within yourself,
To slow down here for a second.
Notice what you notice.
Be with whatever arises.
So first we're starting with our body.
Just sitting up straight.
Noticing your spine.
Noticing your posture.
Upright and flexible.
Chest and heart open.
Open to your experience.
Relaxing your facial muscles.
Relaxing your shoulders.
Noticing any places of tension.
Any place you're clenching.
And with your exhale,
Allowing that to release a little bit.
Feeling the points of contact with your body,
If you're sitting on a cushion or on your bed.
Noticing where your body touches the ground,
Touches whatever surface you're on.
Feeling the clothes on your body.
The fabric on your skin.
Noticing the temperature in the room.
Maybe different temperature zones on your body.
Not good or bad.
Just noticing what is.
Noticing your body in space.
And now moving on to our breathing.
Let's take a few nice deep breaths.
Allowing for a full inhale.
A brief pause at the top,
However long.
And then a full exhale.
And then there's this little pause at the bottom,
Before you naturally inhale again.
Noticing how good it feels to take a nice deep breath.
Allowing for your breath,
However the cycle is of your breathing.
Shallow or deep.
If you're congested or not.
Letting it be what it is.
Just a moment to focus on your beautiful breathing.
And now moving on to our sweet,
Sweet brains.
Noticing from this place of greater stillness,
What our minds have been thinking about.
Even just today.
Even just in this moment.
What messages are being played over and over?
Are they regrets from the past?
Or maybe past beautiful memories?
Are they worries for the future?
Anticipation for the future?
Or are you thinking more about what is right here,
Right now?
And no judgment.
It's just a moment to see what your mind activity is full of.
What are you mindful of?
What is your mind full of right now?
And then it's just an allowing of these thoughts to pass by,
Like clouds in the sky.
Any particular thought.
It's just a moment in time.
A weather pattern for the moment.
But it's against this backdrop of the big blue open sky.
Where all the thoughts are held.
And continue breathing.
Pema Chodron reminds us that we already have everything we need.
There's no need for self-improvement.
She's inviting us to look beyond good and bad.
To who we are underneath.
That we each possess this one amazing human life.
And that we have what it takes to experience our life fully.
And work with whatever arises.
We each have embedded in our own basic warmth and brilliance.
It's embedded in us.
We don't have to find it externally.
Or because our life circumstances are going our way.
Embedded in us is our own basic warmth and brilliance.
This is who we really are.
She says we are one blink of an eye away from being fully awake.
So at any given moment you can go from awake in your own life.
To asleep.
To awake.
Just with a blink of an eye.
With one thought.
With one breath.
With one kind of shaking out of the belief systems.
And seeing it afresh.
Then you're awake for that one moment in your life again.
Being in this place of sitting.
Noticing your wonderful human life and all of its challenges.
Noticing the way that you've grown and pieced it together.
The daily new understandings that you come to.
Allowing yourself to feel into this.
This basic sense of goodness.
Of worth.
And of workability.
It's all workable.
Just feeling that underlying warmth.
Now if you'd like to or if you're able to visualize with me.
Imagine that the Sun is above you on a beautiful clear day.
It's not too hot.
You allow yourself to feel the warmth on your skin.
To take in a deep relaxing breath.
Being a dog in the Sun.
The Sun is shining on you regardless of your mood.
Regardless of your bank account.
Your relationship status.
Or your bad hair day.
The Sun shines on you in your confusion.
And in your pain.
And in your broken heartedness.
And also in your moments of joy.
Connection.
And fulfillment.
You have all you need in this very moment.
You are sitting.
Breathing.
Paying attention.
And grateful for the warmth.
So just another nice deep breath or two.
Again acknowledging your body.
Your breath.
And your beautiful mind.
Noticing your body in this space now.
After you've taken a few minutes to slow down.
Pay attention to yourself.
And your own basic goodness and warmth.
And I'll ring the gong as we conclude today's meditation.
Thank you for taking the time to be in touch with all you have.
And all you are.
Take care of you.
You are so worth it.
