Begin by letting your eyes close.
You can do this meditation wherever you find yourself.
Sitting seated,
Lying down,
If you're in a car or walking,
You probably want to do it with your eyes open.
Begin by attuning yourself to quiet.
Noticing that as you quiet down,
There's not silence.
Silence is illusory.
There's always little percolations in the quiet.
Birds,
Cars,
Breezes.
Notice them.
Perhaps take pleasure in the difference between silence and quiet.
Isn't that quiet?
Even your body isn't exactly silent.
There are probably little noises and sensations,
Subaudible sensations in your joints.
Your breath,
Inhale and exhale.
Make a whooshing sound.
If you're very quiet,
You might even hear the thrum of your pulse,
Perhaps around your ear or in your neck.
Draw in to those particulars,
Appreciating them.
Notice your breath.
See if you can't make it a little deeper on the inhale,
A little slower on the exhale.
A little more deep again.
And a little more slow on the exhale.
Deeper,
Still,
Full breath in.
Most and most even breath you can muster out.
And continue to breathe with slowness and ease.
Try to identify your pulse in your chest or neck or elsewhere.
See if you can find it,
Perhaps without touching it.
Just notice.
Or maybe even imagine your pulse.
Let your pulse slow down.
See if you can bring your metabolism slower,
Even 10%.
Even if it's just in your mind's eye.
Slowing down.
Every human,
Merely being,
Shares an essential brokenness.
Wounds and scars.
Disappointments.
Resentments are woven into our personal experience.
They make us partly who we are.
Breathing deeply,
Give yourself a moment right now to accept that about yourself.
You aren't perfect.
Returning to slowness and quietness in your brokenness,
Repeat a word like harmony,
Wholeness,
Sweetness,
Or peace.
Wish for yourself harmony,
Balance,
And wholeness.
Slowly or silently say those words to yourself as a blessing.
If at any time this process makes you agitated or uncomfortable or distracted,
Try to be gentle.
Gently return to noticing and attuning to quiet and slowness.
Settling in.
Our families and communities likewise share our brokenness.
Pain,
Division,
Loneliness are each broadly shared.
As you breathe and settle,
Acknowledge that brokenness.
With compassion and generosity for your family and community.
And now wish them well.
Send your family and community wholeness,
Completeness,
Wellness,
Or peace.
Send out these words to your family and community in your mind or even out loud.
Wholeness.
Completion.
Once you do,
Return to your breath and your body.
Our whole world shares in our essential brokenness.
Your brokenness,
Your families,
Your communities are as broken as the entire planet.
War,
Hunger,
Strife,
Dislocation are universal elements of the human condition.
Accept and give compassion to the world's brokenness.
Enjoy.
Wish the world peace,
Wholeness.
Perhaps let the word complete emanate from you to every corner of the globe.
Continuing to breathe.
And sending that blessing of wholeness out to every corner of our world as you breathe.
Continue to send that goodwill out and out as you breathe until our closing bell.
28 yeas I do.
