Hello,
This is davidji and welcome to today's meditation.
Let's find a comfortable place to sit or lie down.
Remember that comfort is queen.
So find the most comfortable position,
Whether that's sitting,
Lying down,
Adjust yourself accordingly.
Allow your body to just settle in.
Together,
Let's take a long,
Slow,
Deep breath in.
And let's gently let that go.
Again,
Long,
Slow,
Deep breath in.
And then gently release it.
And now allow your eyelids to gently float closed.
And just watch.
Just witness your breath.
Watch it as it flows into you.
Watch it as it flows back out.
And just observe it.
Just notice it.
Just witness it.
Meditation is a powerful tool for cultivating your ability to witness.
To just surrender to the silent witness that rests within.
And as you watch your breath,
You may drift away to thoughts.
It's perfectly okay.
Treat them like clouds.
Allow them to float in.
Gaze at them a little bit.
And allow them to flow back out.
You be unconcerned.
Just watch them come.
And watch them go.
And then when you realize you've drifted away from the object of your attention,
Witnessing your breath,
Ever so gently drift back.
And as you continue to watch your breath,
Notice that your body is relaxing.
Allow it.
Accept it.
Surrender to your physical body,
Just letting go.
Notice that your mind is calming.
The swirl outside of you and the swirl inside of you,
Slowing down,
Easing.
Keep watching your breath.
Keep witnessing as your breathing slows,
As your heartbeat slows.
As your body mind truly relaxes.
There's nowhere else to be.
There's nothing else to do except to be right here,
Right now,
In the precious present moment.
Notice that your chest is rising and falling as you breathe,
Your belly expanding,
Contracting,
Your mind slowing even more.
Notice that as you exhale,
Stress leaves you.
Body seems to drift away.
Whatever was going on in your life right before you sat down here,
You'll be there when we're done.
You can attend to it then.
So be here now with me in the present moment.
In this state of stillness,
Of grace,
Of pure relaxation.
Maybe there's a constriction in your physical body,
A tightness,
An irritation,
A pain.
Just drift your attention to that right now and breathe deeply into it.
And as you exhale,
Envision that pain being released.
And let's do that again.
Let's find that space of constriction,
Irritation,
Discomfort,
And take a long,
Slow,
Deep breath into it.
And then release whatever suffering,
Struggling,
Constriction,
Or pain you have in that space.
And just allow an easy flow,
An easy current of healing to ripple through your body.
You may want to scan your body from your toes to your ankles,
Your calves,
Your knees,
Your hips,
Your pelvis,
Your belly,
Your tush,
Your lower back,
Your middle back,
Your solar plexus,
Your chest,
Your upper back,
Shoulders,
Biceps,
Elbows,
Forearms,
Wrists,
Hands,
Fingers.
Stand your neck to your jaw.
Let's widen our jaw really widely right now.
Allow that stress to be released,
Even clenching our jaw for so long.
And feel free to gently roll your neck just a little bit to let some of that tightness go.
Let's take a long,
Slow,
Deep breath into our lungs,
Long and slow.
Feel them expand.
And let's sigh as we exhale.
Scan your cheeks,
Your nose,
Your eyes,
Your forehead,
Your temples,
Crown of your head.
Any tightness,
Any discomfort in any of those places,
Breathe into it and release it.
That's why they call it the body mind,
Because we can will constriction,
Tightness,
Pain,
To be released,
As long as we replace it with something nourishing,
Replace it with grace,
With ease,
With soothing,
With relief,
With healing.
The ancient technique of tonglen is simply an energy exchange.
As Einstein said,
Energy cannot be created nor destroyed.
It can only be transformed from one form to another.
So let's drift our attention right now to that part of us that's feeling the weight,
Feeling the pain,
The discomfort,
The constriction.
Where are you suffering?
Is it in your physical body?
Is it in your heart?
Is it in your mind?
Let's go to that space and begin the healing.
Let's go to that space and begin the release.
Let's go to that space and start experiencing relief.
Give yourself permission right now to be worthy of the body mind healing.
Drift your attention to that space that feels fractured,
Broken,
Wounded,
Constricted,
Uncomfortable,
Inflamed.
Let's go there right now.
Physical,
Emotional,
Mental.
Just allow yourself to go to that space and let's invite some healing into that space.
Take a long,
Slow,
Deep breath in of pure healing.
Feel it come into that space and let go of the pain.
And now breathe in hope.
Let's release despair.
Breathe in trust.
And let go of fear.
Breathe in calm.
And let go of the turbulence.
Breathe in light.
And let go of the darkness.
Breathe in comfort.
Let go of discomfort.
Breathe in forgiveness.
And let go of blame.
Breathe in surrender.
And let go of control.
Breathe in love.
And feel it bathe all of your discomfort,
All of your pain,
All of your struggles.
Feel it just bathe every aspect of you that's constricted.
Let's do that one more time.
Long,
Slow,
Deep breath in of love.
Feel it fill you.
Feel it fill that space.
And as you let go,
Allow gratitude to ripple.
And now we'll just stay in this space.
Just flow in gratitude.
Breathe it in.
Just love in.
Breathe gratitude out.
Let's do that.
This will be our mantra.
Love in,
Gratitude out.
Love in,
Gratitude out.
With each breath in,
Feel the love.
With each exhale,
Let gratitude flow.
And of course you may drift away.
The thought sounds and physical sensations,
That's okay.
As soon as you realize you've drifted away,
Come back to breathing in love and exhaling gratitude.
I'll watch the time.
And when you hear me ring the chime,
Just sit gently with your eyes closed.
So let's begin.
황 humour You You You You You You You Love gratitude So gently and let the stillness and silence settle in You feel the healing Feel the soothing feel the bliss Trust Throughout the day feel free to use the affirmation I am whole I am loved I am love I am healing Let's stay connected let's continue to heal together on this journey back to wholeness our wholeness Allow the body mind to guide you to that space From the sweet spot of the universe this is davidji wishing you continued healing You You
