Good day and welcome.
I would love to share with you today a cup of tea,
A beautiful and calming meditation that empowers you to expand your meditation experience.
This first technique of this meditation is a basic technique,
A foundational one called the relaxation response.
This technique is intentionally similar to the prior Katie Flo meditation so that you may proceed to the next level.
Feel free to research this technique.
As in 1975,
Dr.
Herbert Benson,
A Harvard physician,
Presented the relaxation response,
A process that has now been used for many years to alter states of consciousness.
This process or technique may be a simple word or phrase,
Even a short prayer,
Even an image of an object.
And with that simple word or phrase or image,
Include an optimistic attitude,
Include a quiet environment and a comfortable position.
And they have found that from these components,
Individuals were able to relax extremely deeply.
So let's begin.
Please find yourself a safe and comfortable place to sit and relax or lie down.
Turn off all devices and or distractions.
As this is a time for you and only you.
May I ask of you now,
Think of a word or a phrase,
A short prayer or mantra,
Or even an image for this meditation,
This technique.
I recommend that it is something important or significant to you that relates to the feeling of relaxing,
Perhaps a candle flickering or the words in a piece.
And please hold on to that word,
Phrase,
Or image as we will use it shortly.
To further clarify on this technique,
Some may classify this technique as a body scan or progressive muscle relaxation,
Which parts of this is.
But this technique,
With this technique,
We are combining two methods into one for the purpose of relaxing the body and the mind and increasing awareness within the mind,
Combining internal with external.
And you are able to use this technique,
Repeat this any time you want.
Using that simple word or phrase or image that you have intentionally chosen and include the other components,
Please.
An optimistic attitude,
A quiet environment and a comfortable position.
So let's begin.
Let's start with three large,
Deep breaths.
Let's inhale,
Hold it and then let it out slow.
Please keep this comfortable for you.
And again,
Inhale,
Hold it tight and then let it out slow.
One more,
Inhale,
Hold it tight,
Let it out slow.
And just like before with the meditation I referenced,
I would like you to begin by focusing all your attention,
Awareness on the tips of your toes.
And I would like you to focus on each and every toe.
Just let them relax intentionally,
Letting all stress and tension release,
Let go,
Feel it,
Each and every toe relaxing.
It may be difficult at first,
But it will come,
It will come.
Then within your mind,
Think of that chosen word,
Phrase,
Prayer or image.
Just a thought,
Just a picture perhaps.
Then I would like you to direct your attention to your feet.
And as you do so,
That relaxed feeling from each and every one of your toes begin slowly and easily flowing into each foot,
Relaxing each foot.
And again,
Within your mind,
Reflect or repeat that word or phrase or image.
Feel it,
This movement of relaxed feeling,
This flow of relaxation.
Feel it continue from each foot into each calf,
Each calf,
Relaxing each and every muscle,
Each and every ligament,
Each and every tendon,
Just in your calves.
Then again,
Reflect on your special word,
Phrase or image.
Now from each calf,
Feel your flow of relaxation continue from the calves through the knees,
Up into the thighs and find both thighs beginning to relax more and again.
Then your special word,
Phrase or image from the thighs,
Feel your flow of relaxation continue up into the lower back.
A lot of stress and tension can hide there.
Intentionally let it go,
Feeling the muscles in the lower back relaxing.
Again,
Your special word,
Phrase or image.
From your lower back,
Find this flow of relaxation continuing up your back,
Up your spine,
Relaxing each and every muscle,
Each and every nerve ending,
Relaxing each and every vertebrae.
Perhaps now you find that your flow of relaxation is creating a sensation of warmth or tingling,
And that is perfectly fine.
Enjoy it,
Embrace it,
And if not,
That's perfectly fine too.
Again,
Your special word,
Phrase or image.
Now from the spine,
From your back,
Bring this relaxing flow,
Bring this relaxed feeling into all of your organs,
Easily and gently,
Relaxing each and every organ,
Each and every muscle,
Each and every attaching ligament,
Finding stress,
Tension,
Just flowing,
Flowing away.
And then,
Please direct your attention to your lungs,
And pause this flow there for a moment or two,
Enabling you to bring your awareness to the breath,
Your breath,
Enabling you to feel and experience each and every inhalation,
Feel and experience each and every exhalation,
Just for a moment or two.
And then,
Please add your special word,
Phrase or image.
Then bring your awareness back to the spine,
Back to your back,
Bring your relaxing flow,
That relaxed feeling,
Up,
Up the back of your neck,
Up the back of your head,
All the way to the top of your head.
And then,
Let that relaxing flow,
That feeling,
From the top of your head,
Penetrate down deep into your forehead,
Deep down into your eyes,
And as if that relaxed feeling was water,
Let it flow in and around each eye,
Relaxing all of the muscles within each eye.
Let it flow from your eyes,
Down into your cheeks,
Down into your jaws,
Feeling each and every muscle,
Ligament and tendon within your face and jaws,
Just relax and let go.
And then again,
Reflect or repeat your special word,
Phrase or image.
Now take that relaxed flow and bring it down into your neck,
Relaxing every muscle,
Down into your shoulders,
Down into your arms,
Relaxing every muscle,
Letting go of all stress and tension that hides there.
Permit this feeling to continue all the way down your arms,
Into your wrists,
Into your hands,
Through each and every finger,
To the very,
Very tips.
Again,
Your word,
Phrase or image.
As I shared with you before,
You are able to say this key word or phrase or picture this image in your mind,
Any time you choose to move yourself into a more relaxed state.
In fact,
The more you use the technique,
The faster it works.
And as you relax here and now,
Listening to my words there,
May I share with you a story.
To build on the prior relaxation technique,
This next technique is a contemplative meditation.
Here to think,
To contemplate,
Remaining relaxed and comfortable.
The story I would like you to contemplate is titled,
A Cup of Tea.
Not so long ago,
A Japanese master received a gentleman to his humble hut.
This gentleman was famous and was a renowned professor in the field of Asian philosophy.
And this professor was visiting this Japanese master this day,
Wanting to learn the ways of his meditation.
Just after a few minutes of chatting,
The master offered the professor a cup of tea.
Of which the professor welcomed.
Comfortably sitting the professor at his tea table,
The master proceeded to pour the tea into the professor's cup.
And continued to pour and pour,
Letting the tea flow,
Spilling from the cup onto the table.
The professor watching this could no longer restrain himself and shockingly advised,
The tea cup is over full,
No more can go in it.
The master stopped pouring and redirected his eyes to the professor.
Sir,
He said with respect,
Like this cup,
You are too full with your own opinions and judgments.
I know you are an expert in your field and you are known for those opinions and judgments.
But how am I to share with you anything new?
Until you first empty your cup.
Now the purpose of this technique,
This method,
Is to exhaust the analytical and egoic mind.
And to reveal the intuitive no-mind,
As the Buddhist may say.
Or the subconscious mind,
As Western science may say.
It is not about finding an answer,
But breaking beyond concepts during your meditation.
So now using this parable,
This story,
As an object of your meditation.
Just reflect on its meaning to you.
So the first part of this contemplation is for you to just think about yourself as a cup full of tea.
You came into this world as an empty cup that has been filled over these years with different tea.
Has been filled over these years with different influences.
Other people's opinions and criticisms.
Which did not come from you,
The true you.
And as you relax,
Here and now.
May I request you to redirect your full awareness from your body to those thoughts.
And contemplate,
Think about that statement.
That you are filled with outside influences.
Other people's opinions and judgements.
Those thoughts,
Whatever they may be.
Good,
Bad,
Happy or sad.
The mind is so interesting to observe.
That your thoughts flow through the mind as easily as tea flows from a pot.
Some of those thoughts and images may be of the past.
A memory.
Or perhaps the future.
Something your imagination has created.
Or perhaps the present.
The now.
The only true moment in time.
Regardless of what it is.
Make a mental note of it.
And hold on to it.
So gently.
In the front of your mind.
Or your memory.
Now the second contemplation.
Is to think about yourself as a cup full of tea.
In order for something new to come.
Something old must go.
And as with the professor in our story.
To learn something new.
He had to let go of what he knew before.
The importance of learning.
Unlearning.
And relearning.
Is so that we remain sharp.
And free from fixed thinking.
The image of the cup overflowing.
Is a powerful symbol.
Reminding us to let go.
So that we can pour more experience.
Into our lives.
The paradox.
Is that we can never truly let go.
Of what we have learned.
It is always retained on some level.
For example.
Muscle memory.
What we are pouring out.
Of the cup.
Of our mind.
Is the ego's attachment to learning.
And the release of opinions.
Judgements.
And criticisms.
Those rigid expectations.
So contemplate.
Think.
Nothing more.
What would be in your cup.
That you would need to pour.
Isn't a cup most useful.
When it's empty.
Again.
Just a reminder.
This contemplation is not about an answer.
It is about opening your mind.
To new concepts.
Perhaps wonderful experiences.
During your meditation.
Those aha moments.
Perhaps.
From this contemplation.
One can take in.
The importance.
Of the cup being.
Not full.
Of having an open mind.
And being receptive.
To new knowledge.
And experiences.
To gain true wisdom.
And understanding.
One must let go.
Of their preconceived notions.
And be willing to learn.
With an empty.
And open mind.
Like an empty cup.
Ready to be filled.
With fresh insights.
And understandings.
By humbly.
Emptying our cups.
Of certainty.
We can create space.
For more growth.
And enlightenment.
So now.
To complete our meditation.
May I ask you to move your awareness.
From your thoughts.
Once again.
Reflect on your special word.
Phrase.
Or image.
And feel deep.
Deep within your mind.
And body.
That wonderful.
State.
Of relaxation.
A state of mind.
And body.
You created.
Now it is time.
Time to return.
To your normal.
Level of alertness.
And as you become.
More and more alert.
Redirecting.
Your awareness.
Your consciousness.
Becoming more.
And more aware.
Of your surroundings.
Slowly.
And easily.
Begin to open your eyes.
Take in.
All that is around you.
Bring back with you.
This wonderful feeling.
Of relaxation.
Of ease.
Of peace.
Bring back with you.
All that you choose.
Now fully open your eyes.
Take a deep breath.
And I leave you now.
With arms wide open.
I am so grateful and thankful.
So much.
For you joining me.
In this meditation.
