Welcome everybody and thank you for joining me for this meditation.
This is a meditation on taking in the good in life.
You know we're often bombarded with negativity or so it seems as our mind tends to drift towards the negative aspects in life.
That negativity bias of the mind that tends to guarantee that negative experiences will stick to the mind like Velcro.
All the positive experiences slide off like Teflon.
So in this meditation we'll try to make a concentrated effort to really focus on and take in the good.
So if you're ready perhaps you could take a seat on a chair or a cushion.
You want to sit upright but not uptight.
Your head is over your shoulders,
Your shoulders are over your hips,
Chin is tucked ever so slightly.
If you feel safe to do so we can close our eyes or perhaps just shift your gaze gently downwards.
Begin to notice the contact of the sit bones on the chair or the cushion.
Begin to notice the way the feet feel on the floor.
Make any adjustments you need to be comfortable.
Perhaps we can begin to deepen our breath.
We can start by exhaling all of our air out.
So exhale all your air out.
Push it out.
Bring your belly all the way into your spine.
Now breathe in through your nose.
Feel the air traveling down to your belly.
Hold it at the top.
Now let it out.
Let it out the mouth.
Exhale.
Again in through the nose.
Hold.
Now let it out.
Release it out.
One more time.
In through the nose.
Hold.
Now releasing out.
Releasing and relaxing.
Now allow your breathing to return to normal.
In through the nose and out of the nose.
Bring a soft focus to your breath.
Follow your breath all the way in and follow your breath all the way out.
If the mind drifts,
It's okay.
We can smile.
We can smile and appreciate this wonderful thinking mind.
And then with compassion and non-judgmentally,
We can return it to our chosen object of awareness.
Returning to the breath.
Follow the breath all the way in.
Follow the breath all the way out.
Perhaps we can let that focus dissolve in our minds and allow our minds to drift.
Allow your mind to drift to a positive experience.
Drifting to a positive experience that we've had.
And really think about it.
Really think about the details of that positive experience.
Think about the feelings associated.
How good that positive experience felt.
And think about how grateful we are for these experiences in our lives.
And perhaps we can envision a soft white light now.
And this soft white light is just outside of us.
It's just hanging right there in front of us.
And as we envision that positive experience and we can we can envision this soft white light we breathe in.
And as we're breathing in,
We're bringing that soft white light into us.
Just as we're bringing that positive experience into us.
And really,
Really allowing it to sink in.
Let it sink into your bones.
Just as that light is sinking into your bones.
Breathing in the light.
Taking in all the goodness that came from that positive experience.
Now perhaps we can allow our mind to drift to a positive quality.
Positive quality about yourself.
Perhaps you are compassionate.
Perhaps you are kind.
Perhaps you're loyal.
Perhaps you're caring.
Really think about these positive qualities of yourself.
And again,
We envision that soft white light.
And as we breathe in,
We're breathing in that light.
Just as we're breathing in these qualities.
Allowing them to sink.
Sink deep into our bones.
Now perhaps we could think about where did we get this quality?
Was it taught to us by our parents?
Or a mentor?
Or a teacher?
Who instilled these wonderful qualities in us?
And thinking about how well these qualities have served us.
Thinking about how well we have served the world with these qualities.
And perhaps thinking about just how grateful we are to have these qualities in our life.
Breathing in,
We're breathing in that soft white light.
Allowing it to sink into our bones.
Really taking in the good.
Taking in the good and savoring it.
And as this meditation comes to an end,
Let's take one more big breath together.
So exhale all your air out.
Push it all out.
Push it all out.
Now breathe in through the nose.
Hold it at the top.
Release it out.
Releasing and relaxing.
Releasing and relaxing.
Perhaps we can begin to invite any movement to our body.
Maybe stretching our arms up overhead.
Swaying side to side.
And that feels nice.
Perhaps turning our heads to the left.
Now turning our heads over to the right.
Looking up.
Looking down.
Looking ahead.
Maybe close your eyes.
You can flutter them open.
Or perhaps bring your gaze upwards.
Thank you for joining me today.
I hope this meditation is useful for your experience.
Peace and be well.
