It's important to remember that every person that ever existed,
Those that currently exist,
And those that will exist,
Have struggled with certain thoughts and emotions.
As humans,
We tend to classify these thoughts and emotions as positive,
Good,
Or negative,
Bad.
We want to hold on to the good thoughts and emotions and suppress or avoid the bad ones.
However,
Clinging on to the positive thoughts and emotions is futile,
As they are short-lived.
They only bring joy and contentment for a brief period,
And then they are gone.
Just as suppressing or avoiding the bad thoughts and emotions doesn't work,
Eventually they will spring forth with such an intensity it can be overwhelming.
Instead of hanging on to the good thoughts and emotions and suppressing the bad thoughts and emotions,
It's important to embrace all emotions and experience them fully in the moment.
It may not be comfortable to do this at times,
As bad thoughts and emotions can be unpleasant.
But remember that these thoughts and emotions are fleeting.
They come and go.
To illustrate this concept,
Let's engage in a visualization practice.
Start by finding a comfortable position and feel your body in contact with the surface beneath you.
Now let's move on to deep breathing.
Breathing can help relax the body and prepare us mentally for meditation.
Close your eyes and inhale through your nose and out through your mouth.
As you exhale out through your mouth,
Gently loosen the tension and allow your body to soften.
Inhale through your nose and exhale out through your mouth.
Inhale through your nose and exhale out through your mouth.
Resume your normal breathing pattern.
Recognize at this moment you have nothing to do.
You have nowhere to go.
You are free to be at peace and relax.
Take this moment to imagine that it is a bright and sunny day.
Feel the soothing warm light on your skin.
You are walking on a path in a beautiful forest with lush trees and vegetation surrounding you.
You are walking on a path in a beautiful forest with lush trees and vegetation surrounding you.
What do you smell?
What can you hear?
There is a cool,
Refreshing breeze blowing through the trees on this warm and sunny day.
Can you feel the breeze?
Notice how you feel in this moment.
Be aware of any particular emotions you may be experiencing.
Notice how you feel in this moment.
Be aware of any particular emotions you may be experiencing.
As you walk through the forest,
You come upon a narrow creek.
The path gently slopes into the creek.
You see that the water level is low.
The water is trickling softly and quietly and appears as a slight sheen moving over the creek bed.
Begin to cross the creek,
Feeling the ground squish beneath you.
As you come back onto the path,
You notice that the path has become smooth blue rocks.
How do you feel in this moment?
Are you experiencing any particular emotions?
As you continue to walk through the forest,
On the right side of the path,
There are steps that lead up to an observation tower that overlooks the path below.
Begin to ascend the steps.
Once you reach the top of the tower,
You have a clear view of the path below.
On the path,
You notice your wet footprints left behind after passing through the creek.
Imagine in each of the footprints you see your past thoughts and emotions.
Some of the thoughts and emotions may be difficult or disagreeable.
Some may be pleasant.
Visualize the different thoughts and emotions written in your footprints.
Begin to ascend the steps.
Instead of concentrating on the words written,
Notice how the words make you feel.
Where do you feel these sensations in your body?
Does it feel tight or maybe tingling?
Perhaps a warmth or coolness?
Does the sensation have a color or a texture or a shape?
As you continue to observe the words written in your footprints,
You notice that your footprints begin to disappear,
Leaving no trace of what once was.
All that is left is the blue stones beneath.
Continue to gaze at the path and watch as your footprints vanish into the ambient air.
When you are ready,
Feel free to descend the observation tower.
As you continue to observe the words written in your footprints,
You notice that your footprints vanish into the ambient air.
Upon returning to the path,
Release all of the thoughts and emotions that were written in your footprints and begin again.
Continue your journey along the path in the forest.
Notice how you feel in this moment.
Notice any particular emotions you may be experiencing.
As we end the meditation,
Start to feel the surface beneath you.
Notice any sounds that are occurring around you.
When you are ready,
You may open your eyes.
Remember that in life,
We will all have thoughts and emotions that we are going to struggle with.
Be aware that everyone has trouble grappling with certain thoughts and emotions,
And that it is okay to have those thoughts or feel that way.
Just as the wet footprints evaporated,
Our thoughts and emotions are temporary.
They are just words and feelings.
Remember,
How we perceive them is what gives them meaning.
Thoughts and emotions come and go as we continue to move forward along the path of life.
Thank you for your practice.
