Let's all get comfortable in our seat and feel your presence in your space.
And we will start stimulating our senses.
So first with your eyes open,
Notice something in the room that strikes your attention and really notice it.
Look at it maybe from a different perspective or notice it for the first time.
Even if it's a scratch on the wall or something on the floor or a painting.
Does it have color?
Does it have texture?
And when you've had your fill of the visual,
You can close your eyes and notice what you're hearing.
Can you really listen to your room,
To your space,
To your beach?
Are there noises outside?
Are there noises inside that you've never even really noticed before?
Can you hear things coming from your own body?
And this exercise is really just to open up awareness.
It's not for judging or getting irritated by noises or anything like that.
It's just to notice,
Acknowledge.
So much of our lives go by without us really noticing.
That's the gift of this practice.
Practicing noticing.
Are there any smells in your space?
Tastes in your mouth?
How does your skin feel today?
Can you become aware of where your skin is meeting your seat?
Where your skin on your feet is touching the floor or touching the bed or touching the sand?
Where is there cloth touching your skin?
And thinking about your skin as this miraculous covering of your body.
This little house that our soul lives in.
And feeling appreciation for our little house.
The skin and the muscles and our bones that hold us up.
And all the amazing processes going on in our body without,
Thankfully,
Our need to control it consciously.
And now become aware of your natural breathing.
Not forcing anything.
Just tuning in.
What is your natural breathing rhythm?
And can you notice how your bones need to move in order to accommodate the new air?
Your ribs expanding.
And can you notice how your skin and muscles also need to move to accommodate every new breath?
It's so good to have appreciation of this every once in a while.
And with that appreciation,
Let's begin to make our breaths deeper.
Feeling the air come in cool.
And feeling the air go out warm.
In whatever rhythm you feel comfortable with.
Side note,
When you get distracted by thoughts,
Notice those too.
Notice that that's what they are.
They're just thoughts.
And just tell them you'll be with them in about 15 minutes.
And go back to the breath.
It is so natural for our mind to think thoughts.
It's what our mind does.
So don't be frustrated if thoughts keep coming in.
Worries,
Planning,
Packing,
Whatever.
Imagine that it's a cloud or a bubble or something that you can just kind of blow away for now.
And go back to the breath.
And if you have to just keep doing that over and over and over again,
That's your practice for the day.
So now bring your awareness,
Your attention to the center of your chest.
In our series,
We are on the fourth chakra,
The heart.
And if you can bring some energy into the center of your chest.
Maybe creating a little bit of light there.
Breathing into it.
The heart center,
The heart chakra is about love.
The word that's come to me this week is refuge.
This crazy world and this crazy week.
And I've been thinking about taking refuge in the heart.
Hatred and fear and anger are never the answer.
Healing comes from the awakened heart.
The awakened heart is loving awareness,
Your true nature.
Who you are underneath the judgment,
Fear,
Conditioning.
Imagine the heart of a young child.
Open and curious,
But in you,
It also has the wisdom of experience.
The awakened heart can hold it all.
Tears and laughter,
Struggle,
Delight.
And it's the source of our equanimity.
Our balance and tough moments.
And we can get to the awakened heart by being truly in the present moment.
And I know in my heart that right now,
The world needs all of our hearts to be awake.
So breathe into your heart space.
Green is the color of the heart chakra.
So if that speaks to you,
You can fill that space with green light.
Or you can think of something or someone that brings you great joy,
Delight,
Peace.
Imagine sitting with that thing,
Person in that place.
And filling your heart with energy.
Let's breathe here for a minute.
Again,
If you get distracted,
Don't be frustrated,
Just acknowledge.
Just notice and go back to the breath.
If it's hard for you to find an image to engage your heart with,
Just think of a golden retriever puppy.
That'll do it every time.
Along with taking refuge in our heart,
We can take refuge in our community.
Knowing that we're not doing this alone.
So imagine all of these people here and elsewhere with these green glowing lights in their heart spaces.
Traveling together.
Creating peace.
So let's take a big breath in together.
And as you come back into the room,
Into your space,
Wiggle your fingers,
Your toes,
Move around,
Whatever needs to be stretched.
Allow your eyes to open.
Before we leave,
Let me leave you with my Metta Awakened Heart prayer.
May you easily take refuge in love.
And may your actions always come from your awakened heart.
