This partially guided meditation walks through four different practices in five minute segments.
It centers on focused attention,
Gratitude,
Visualization and supplication.
I introduce each segment and then move out of the way,
Allowing you to meditate on your own.
Let's begin with focus.
Find a comfortable place to be free of distractions.
Sit or stand and let your eyes grow heavy to close.
Bring your awareness to your breath.
It helps me to breathe through my nose and focus on the breath as the center.
Feel the breath and let your mind concentrate on that sensation and that movement only.
The breath.
You are present here at this moment,
Breathing.
If your mind wanders,
Acknowledge the wandering and gently guide your focus back to the breath.
Your mind wandering is okay.
Being aware of that and re-finding the breath achieves our purpose of practicing focus and presence.
Take the remainder of these five minutes to practice focus in this way on your own.
If you're having trouble finding your breath,
Re-center.
Focus on that movement,
The in,
The out.
Let the breath be the center.
Focus on the breath.
Let your mind concentrate on that.
Focus on the breath.
Focus on the breath.
Focus on the breath.
Focus on the breath.
Begin to consider your awareness and allow your self-gratitude.
Bring your attention to yourself.
Contemplate the gratitude you have for your positive characteristics.
Find gratitude for who you are in your continued growth,
Your goodness and life.
You can easily spend these next five minutes on yourself by digging deep into your understanding of yourself.
And that's up to you.
But you may also want to bring your attention to the people in your life who you're grateful for.
What attributes and characteristics do you appreciate about those people?
What actions have they performed or do they continue performing that bring joy?
Family or friends?
Your gratitude may also extend to experiences that bring joy,
Nature,
Pets,
Livelihood,
Your home or neighborhood,
Objects of affection.
Be as nuanced as you would like to be.
You may want to use your voice during this period,
But it's also easily done in your mind.
So for the remainder of these five minutes,
Practice gratitude.
And that's it for today.
Thank you for listening.
Don't forget to subscribe to our channel and share this with your friends.
See you next time.
Let this reminder serve to bring your attention back to gratitude.
Be thankful for yourself,
For your friends,
For your family,
For that which brings you joy.
Having expressed gratitude,
Let's move to visualization.
During this time,
Concentrate on goals you'd like to meet or a future you you would like to be.
Give yourself permission.
Allow yourself to find that good place of your hopes and dreams,
Of health,
Success,
Love,
Peace and contentment.
Visualize your loved ones or friends in that space.
There is no boundary here.
For the remainder of these five minutes,
Practice visualizing that future of your hopes and dreams.
Continue in this space,
Visualizing those hopes and those dreams and yourself in those spaces.
That good future you deserve.
That good future you deserve.
Finally,
Let's spend these last five minutes on supplication or petition.
This time maybe engaging with your personal prayer habits or other forms of petition that work for you.
Maybe you call on God,
The universe,
Life,
Mother Earth,
Heaven or something else.
But find great comfort in putting your concerns,
Needs,
Desires on the table.
Express them and order your thoughts on finding hope for positive outcomes.
You may want to use your voice during this period,
But it's also easily done in your mind.
Let this time be a time of supplication,
Of prayer,
Of petition.
Let this time be a time of supplication,
Of prayer,
Of petition.
Let this time be a time of supplication,
Of prayer,
Of petition.
Continue to use your voice,
Whether out loud or internally,
To offer up your petition for your hopes,
For your needs,
And those of your loved ones and friends.
Let this time be a time of supplication,
Of prayer,
Of petition.
Let this time be a time of supplication,
Of prayer,
Of petition.
Let this time be a time of supplication,
Of prayer,
Of petition.
Let this time be a time of supplication,
Of prayer,
Of petition.
Let this time be a time of supplication,
Of prayer,
Of petition.
Let this time be a time of supplication,
Of prayer,
Of petition.
Thank you for spending these 20 minutes with me.
I often reflect on this practice throughout the day,
Drawing comfort from each of these four experiences.
My hope is that you find some comfort too.
