All right.
Well,
I'm so glad that you are all here this morning.
We're going to do something a little bit different today,
Partially because I couldn't remember what chakra I ended on.
So long ago.
So let's find a comfortable seat.
And Breathe into your space.
Settle in.
And we'll start.
By expanding our awareness of our space.
With your eyes open or closed.
Pay attention.
To what it is that you're seeing.
Whether it's.
The information coming in through your eyes or the information coming in through closed eyelids.
Colors,
Shapes.
Whatever it is,
Just notice.
You can notice one thing in particular or notice the whole scene.
Now.
With eyes shut or open,
Whichever you feel best.
Comfortable with.
What are you hearing?
The hum of an air conditioner or fan.
Outside noises.
Or internal noises.
Remembering.
What noticing is like without judgment.
Can we just.
.
.
Notice without reacting.
Do you smell anything?
Do you taste anything?
Again.
This is.
.
.
About just being and noticing.
Self-observation without judgment.
Is the highest form of enlightenment.
And now I'm noticing wear your skin.
Is touching your seat.
Bring your awareness to your hands.
What are your hands touching?
Is it the arms of a chair or the air or each other?
And bring your awareness to your feet.
Are they touching shoes,
Touching the floor?
Now we can bring our awareness to the rise and fall of our bellies,
Chest.
As we breathe naturally.
Noticing the cadence.
Of the breath.
Is it shallow?
Or deep.
Are there pauses?
And now making the breath a little more intentional.
Breathing in through the nose.
Noticing the cool air that comes in through the nose.
And the warmer air that comes out when you breathe out.
We can play with the breath a little bit.
To do a calming breathing,
Calming for the nervous system.
Taking a deep breath in.
And breathing out slowly.
So that it takes twice as long.
To breathe out.
Than it does to breathe in.
So let's do that together.
Take a deep breath in through your nose.
And breathe out through your nose slowly.
Breathing in.
Breathing out slowly.
And if that feels good,
You can continue like that,
Or you can go back to.
Whichever breath.
Feels right.
This morning I read a I read some words by Jack Kornfield,
As many of you know.
A big fan.
And these words felt very relevant.
To today.
So I'm going to share them.
While you breathe.
When the world feels.
Overwhelming,
When the mind is racing.
Or the heart feels tired from efforting.
We can return.
To the sacred space that can hold it all.
The presence of loving,
Mindful awareness.
And I thought today that we would do some meta.
And I'm taking.
.
.
The template from one of Jack's beautiful Metta Meditations.
So I'll ask you to.
.
.
Imagine.
Someone in your life.
Who you feel.
Great love for.
An easy love,
An uncomplicated love.
And imagine that person standing in front of you.
And imagine that you are looking into that person's eyes.
It can also be.
A pet.
And imagine that you are saying these words.
To that other being.
May you be filled with loving kindness.
May you be safe.
And protected.
May you be well.
And strong.
May you live with ease.
And be happy.
May you be filled with love and kindness.
May you be safe.
And protected.
May you be well.
And strong.
May you live with ease and be happy.
And now imagine that a second person or creature.
That you love dearly.
Comes and stands next to that other person.
And you speak to both of them at the same time.
May you be filled with loving kindness.
May you be safe and protected.
May you be well and strong.
May you live with ease and be happy.
And now imagine that these two people or these two creatures are looking back at you.
And they want the same for you.
So they say.
May you be filled with loving kindness.
May you be safe.
And protected.
May you be well.
And strong.
May you be.
Happy,
And live with ease.
And if you're comfortable doing so,
You can place a hand on your heart.
And take it in.
Receive.
That love.
And repeat to yourself.
May I be filled with loving kindness.
May I be safe and protected.
May I be well and strong.
May I live with ease.
And be happy.
Even if these phrases feel awkward.
To repeat to yourself.
As you let it all seep in.
It can actually change your cells.
Your DNA.
And you can change the phrases.
To anything that resonates.
May I accept myself just the way I am.
May I give myself grace.
May I hold all the joys and the sorrows of my life.
With kindness.
May I be filled with loving kindness.
May I be safe and protected.
May I be well and strong.
May I live with ease.
And be happy.
Let's take a few.
Deep breaths together.
Into our heart.
Expanding the capacity.
For love and peace.
Awakening.
You can.
Start to come back into the here and now.
Move around,
Wiggle your fingers,
Toes.
And when you're ready.
You can open your eyes.
Thank you all so much for being here and I hope you have a beautiful day.
Walking around.
With a heart that's a little bit bigger,
Softer.
And I love you all and see you next week.
