Hello,
Today we're going to do a heart practice.
This is one of those practices that takes the open heart as the path to enlightenment.
Takes the open heart as the path to enlightenment.
So that's what we're going to do today.
It's about cultivating virtue and harmony with others and also maybe tearing down some boundaries.
Not healthy boundaries,
But the unhealthy boundaries that we put up.
Okay?
So find a comfortable sitting position.
And I think most positions are good.
You just have to make sure that your back is straight and that your feet aren't going to fall asleep.
Those are the main things in a good meditation posture.
And you can just rest your hands in your lap and gently close your eyes.
And I'm going to ring my bell here.
And I want you to begin by taking three deep,
Heavy breaths.
Allow yourself to settle into your position and bring your awareness to the places where your body contacts the cushion,
Chair,
Or the floor that you're on.
And bring awareness to the sensations that are present there.
Our feet are touching the floor whenever we're walking,
But we rarely feel it unless there's something going on.
We rarely bring attention to it,
Right?
Same idea.
Notice how you are connected to what is beneath you.
And then I want you to bring your attention to notice the sounds that you hear around you.
You hear sounds,
They may be far away,
But you probably hear something.
Now,
Allow distracting thoughts of the past and future to be in the background of your attention.
We want to begin to establish a present moment awareness.
Notice your mood.
Notice how you're feeling right now.
A simple noticing without judgment or ideas about your mood or about what we think we should be feeling.
We get so caught up with what we think we should be feeling as though some feelings are not valid.
Now,
As much as you're able to,
Imagine or rather visualize a recent encounter with a person or an event where things were friendly and warm,
Full of generosity,
Positivity.
You may have to reach back a bit to remember an experience like that,
But that's what we're trying to get to.
Remember an encounter that brightened your mind and brought happiness to your heart.
And it doesn't have to be a dramatic or very special memory.
It can just be going outside and being delighted by nice weather or seeing the smile of a child or experiencing unexpected kindness from a stranger.
We want it to be a person.
I suppose it could be an animal,
But we want it to be a person who brought some positivity into our life.
Allow that person to be in the center of your attention and notice what you're feeling.
Notice what you're feeling.
Notice any thoughts that come up as well.
As you hold that person in your attention,
Begin to offer them well-wishing and mentally say,
May you be safe and well.
May you be peaceful.
May you live with ease and kindness.
May you be safe and well.
May you be peaceful.
May you live with ease and kindness.
Allow these phrases to rest in your awareness.
They're just offerings.
They're just setting intention to have positive feelings toward this person.
May you be safe and well.
May you be peaceful.
May you live with ease and kindness.
And we're going to do those phrases a few times.
And when your attention drifts away,
Just gently return your attention to these positive phrases.
We want to gently return to them,
Not beat ourselves up and be like,
Oh,
I've lost the thread of the meditation.
We want to not be that way,
But rather gently return our attention to the phrases.
May you be safe and well.
May you be peaceful.
May you live with ease and kindness.
May you be safe and well.
May you be peaceful.
May you live with ease and kindness.
May you be safe and well.
May you be peaceful.
May you live with ease and kindness.
Now I want you to slowly open your eyes and just notice how you feel.
Notice anything that these positive phrases have generated in your mind.
Whatever thoughts and feelings you've had,
Just notice those.
And carry this with you throughout the day.
That's all for today.
Thank you for taking the time to meditate with me and have a great day.
