Welcome to this 15-minute meditation practice that will guide you in experiencing a state of inner centering through the technique of swaying and whirling.
Find a quiet and comfortable place to sit or stand,
Whichever feels more appropriate to you.
Today,
We'll explore a unique technique that can help you find your center in a moving or still vehicle.
But first,
Let's understand the essence of this practice.
Whether you're in a moving vehicle,
Like a train,
Or a bullet cart,
Or in a still vehicle,
The key is not to resist the movement but to flow with it.
Your body naturally resists movement when you're in a vehicle,
Like a bullet cart swaying from side to side.
This resistance creates fatigue and discomfort.
So,
The first and most crucial aspect of this technique is not to resist.
Allow yourself to sway rhythmically with the movement of the vehicle.
Imagine you're dancing to the vehicle's rhythm.
Now,
Let's begin with the practice.
If you are in a moving vehicle right now,
Simply start swaying with the vehicle's movements.
Feel the swaying sensation and move with it,
As if you are dancing to a beautiful rhythm.
If you are not in a vehicle or prefer a still practice,
Stand or sit comfortably with your eyes closed.
Begin to sway your body in slow,
Invisible circles.
Imagine you are creating a dance,
A graceful and harmonious movement.
Start with larger circles and gradually make them smaller and smaller until your body is not visibly moving.
In both cases,
The idea is to let go of resistance and flow with the rhythm,
Whether it's the vehicle's movement or the circles you're creating.
Be completely present in this rhythmic swaying or whirling.
Begin to sway your body in slow,
Invisible circles.
Imagine you are creating a dance,
A graceful and harmonious movement.
Start with larger circles and gradually make them smaller and smaller until your body is not visibly moving.
In both cases,
The idea is to let go of resistance and flow with the rhythm,
Whether it's the vehicle's movement or the circles you're creating.
Be completely present in this rhythmic swaying or whirling.
As you continue to sway or whirl,
You may notice that your body starts to become still,
Even though the sensation of movement persists.
This is where the magic happens.
Your body may be at rest,
But your inner experience continues to move in subtle circles.
Feel this inner movement,
This centering that is happening within you.
Your awareness is no longer fixated on the external world,
It is turning inward.
You may notice that your thoughts are slowing down and a sense of stillness is enveloping you.
This is the centering we are seeking.
As you remain in this centered state,
Allow any tension or resistance in your body and mind to dissolve.
You are in perfect harmony with the universe,
Just like a dancer in sync with the music.
As you continue to sway or whirl,
You may notice that your body starts to become still,
Even though the sensation of movement persists.
This is where the magic happens.
Your body may be at rest,
But your inner experience continues to move in subtle circles.
Feel this inner movement,
This centering that is happening within you.
Your awareness is no longer fixated on the external world,
It is turning inward.
You may notice that your thoughts are slowing down and a sense of stillness is enveloping you.
This is the centering we are seeking.
As you remain in this centered state,
Allow any tension or resistance in your body and mind to dissolve.
You are in perfect harmony with the universe,
Just like a dancer in sync with the music.
Now gently begin to return your awareness to your surroundings.
Whether you are in a vehicle or sitting or standing still,
The practice is coming to an end.
Before we conclude,
Take a moment to send loving kindness and good wishes to yourself.
Silently repeat these phrases.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Extend these loving wishes to others as well.
Picture your loved ones,
Friends,
And even those you may have conflicts with,
And say,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May these wishes of loving kindness bring peace and harmony to your heart and to the world.
Thank you for joining me in this meditation.
When you're ready,
Slowly open your eyes and return to the present moment,
Carrying this newfound sense of balance,
Centeredness,
And loving kindness with you.
May your day be filled with harmony,
Grace,
And love.
