Let's begin with a bell.
I'm told by a yoga teacher,
Annie Carpenter,
To think of my diaphragm like a trampoline.
As we breathe in,
The diaphragm distends like a trampoline with a child landing on it.
And as we exhale,
The diaphragm,
Like a trampoline,
Returns to its regular undisturbed state.
So if that helps you as a focus this morning,
This evening,
Whenever you're doing this meditation,
Go for it.
You could do this meditation standing,
Seated,
Or lying down.
You may want to close your eyes when you're ready and safe to do so.
And just identify the rough space of your diaphragm under your ribs,
Picturing a trampoline that you might have seen recently or the one you played on as a kid.
And using that metaphor of jumping on the trampoline as you inhale and letting the trampoline return as exhale.
Maybe that brings a little bit of childlike joy into your meditation and breath.
That would be good.
It's good to meditate to find quiet and stillness and calm and slowness.
And it's also good to meditate to connect with joy.
Letting your body settle.
Joints,
Muscles,
Bones get heavy and soft.
Collapsing in.
No work to do right now.
No particular effort.
No necessary logic or problem solving.
No to-do list right now.
Just loving yourself.
Cultivating your hygiene.
Your own well-being.
Being kind to self and body in particular.
Extend that trampoline.
Draw in your breath deeply.
And let it rebound gently.
Deeper in.
Longer out.
With each breath.
Slowing down a little more at each moment.
Something good is coming to you.
It always is.
It always is.
It doesn't mean there won't be challenges,
But something good is always on its way.
The world is full of complexity and that can deliver gratitude.
You can be proud of the work you do to attend to that possibility.
For now,
It just is breath.
And a settling,
A slowing down.
Getting heavy.
Letting muscles slough off and relax.
Expand.
Release.
We're going to consider four experiences.
The experience of awe.
The experience of walking the way.
The experience of loving.
And the experience of service.
We'll meditate through each.
Start with awe.
Noticing the awesomeness of the created and natural world.
The reverence you feel for that which is deep within you.
Eye-opening and heart-to-heart.
The reverence you feel for that which is deep within you.
Eye-opening and heart-opening.
All that is awesome and cool out there.
Sense of wow.
Sense of wow.
Maybe you even want to say wow internally as you breathe.
Wow.
Wow.
Awesome.
Just let that awe fill you up,
Top to bottom.
Seeing it with your eyes and other senses or just feeling it internally.
With an open awareness to all that is awesome and revered.
Breathe into that.
Let's understand walking the way,
Making progress.
Let's understand walking the way,
Making progress.
Forward motion to a goal.
Quite simply,
The goal of being our better self each moment.
Just gradually improving and making progress.
What does that feel like?
Where do you notice that in your body or your breathing?
What sensations come up when you think about walking toward progress,
Improvement,
Change,
And growth?
Explore that in yourself.
Body and mind.
It's probably a little exciting and scary.
That's good.
Breathe into all of it.
Take it all in,
This ability to move and improve.
Next,
The feeling of love,
Affection,
Concern,
And compassion for another.
When they are young or old,
Healthy or ailing,
Lovable or sometimes hard to love.
Love for the created world,
For pets,
For friends,
For our work,
For our play,
Just loving all of it.
And being loved.
Feel all of that love just flowing in and out.
For parents and siblings,
Children and friends,
Strangers who need it,
You,
Perhaps,
Most of all.
Let the love in and let it out as you breathe.
Taking some deep breaths to return if you've been distracted.
Adjusting yourself for maximum comfort.
Wiggling and then slowing down.
Heavy in body,
Light with spirit.
Almost floating.
Let's talk about the experience and sensation of service.
Whether it's public service or private service,
In support of someone who's in need.
It's the experience of service,
Of service,
Of service,
Of service,
Of service,
Of service.
Public service or private service in support of someone who is ailing or in need.
The ability to give and lift others.
People we know,
People we can't see,
Giving back of our wherewithal and capacity.
Giving away.
Not just simple charity,
But compassionate service.
Sharing of our best.
It's kind of liberating.
How does it make you feel?
A might,
A will?
It make you feel to be of more service?
Maybe you're even a little scared you won't have enough or aren't enough,
But you are and you do.
So good.
All that is and could be.
Awe and progress and love and service.
Such good cornerstones for a well-lived life.
Awe and improvement and love and giving.
Bring it all together,
Bring it all in.
