Let's begin where we are.
You could be seated,
You can be lying down or standing up or even walking.
You can do this with your eyes closed or with eyes open.
Just start relaxing where you are and letting your body settle.
Giving your mind space and permission to slow down.
At this very moment,
There's not much to be gained by worrying about the future.
As we settle into this meditation,
There's not much profit by chewing over the past.
You can't do anything about the past nor the future right now,
So let them drift away.
Settle into this current moment,
The spot where you're sitting or standing or lying down.
Then settling in,
Slowing down,
Being gentle with yourself.
Let your muscles relax.
There's no need to exert during this meditation.
Let your body become heavy.
Notice gravity,
Mass,
And weight settling down.
Becoming 10% more still.
Breathing a little deeper.
A little slower.
And a little deeper on the inhale.
And out a little slower on the exhale.
Expanding.
Getting heavier in your body and perhaps lighter in your breath.
Breathe a little deeper still.
And a little slower again.
Call to mind a recent evening.
The dark has settled in.
Is the sky cloudy or star-filled?
A chill in the air?
Maybe a warm breeze?
Is the moon full,
New,
Or a phase in between?
Breathing steadily.
What was special that night?
What unique or even magical about that moment?
Focus on one thing.
If you get distracted or lost,
Just come back to your body.
Maybe notice the right side of your body.
And then the left side,
Just to settle into where you are.
When you think about what was romantic,
What was the miracle of that evening,
Draw it close.
Embrace it and let it go.
Draw your mind to a recent morning after the light breaks through.
Maybe there's frost on the ground.
Maybe the sun is warm.
The sky could be clouded or bright.
Dry or raining.
Sketch out the picture of a recent morning.
Continuing to breathe.
Narrow the focus of your mind's eye to one particular beauty of that morning.
Something special.
Distinct or even unique.
Narrow down to a detail or just a moment.
Draw that moment in.
Then embrace it.
And with gratitude,
Let it go.
Returning to your body and your breath.
Noticing your left side.
Settling in.
Noticing your right side.
Getting still.
Breathing fluidly.
The afternoon.
The warmth.
The luster.
The last phases of the sun.
With a recent moment,
Quiet or busy.
Settle in on it in your mind's eye.
As you breathe,
Find one particular snapshot from that afternoon.
Some small miracle,
If you can call it that,
Of that moment.
A safety.
A joy.
A moment of the magic and the beauty of that time.
Draw that moment in.
Embrace it.
Give it thanks and let it go.
For the remainder of our time in this meditation,
As you breathe and settle,
Just let the uniqueness of those moments drift across your mind,
Giving you joy.
Let it go.
You are.
You're listening to Or undergone anotherao you're using immense power In the face of Discrimination
