Hello,
My name is Erica Jones.
And welcome to this guided meditation at a time in which we all could use a little calm,
Peace,
Ease and equanimity.
Please take a seat on a bolster,
A blanket,
A block,
Or even a chair.
And together we'll be here for the next few minutes.
So allow yourself to settle in.
Rest your palms on your thighs.
Let your elbows soften along the ribs.
Feel the spine along through your belly,
Your heart,
Throat,
To the crown of your head.
Begin to feel the sukra,
The ease around the energy of your spine.
Notice your breath,
The inhalations and exhalations.
We're going to take a four count breath and inhale for four counts.
Hold for four and exhale for four.
So let's take one cleansing breath together.
Inhale and exhale.
Inhale for two,
Three,
Four.
Hold it.
Two,
Three,
Four.
Exhale for two,
Three,
Four.
Now allow your breath to release to a natural state.
Begin to bring awareness to sound.
Listen and observe sounds around your body and space inside your body.
Listen to the sounds in the room in which you are,
The sound of my voice,
Your body,
Your breath.
Listening without judgment,
Commenting to what you hear.
Simply listening to the sound.
As you notice sounds rising and pass by,
Notice the sounds coming and going.
Notice the sounds rising and going.
And feel the deeper part of you that remains steady and unmoved by the sounds which pass by.
An equanimous state of mind to the sounds around you.
Now,
Let's begin to observe and feel sensations of our body.
Notice the sensations of your body,
The surface of your body,
The surface of your skin.
As you observe it,
Do it without needing to label,
Judge,
Comment.
Simply feel the sensations on your body.
Maybe you notice sensations arise and pass through the body.
And as sensations come and go,
Consider again there's a deeper layer of you that remains steady,
Unmoved,
At ease with the sensations,
The deeper part of you that remains steady,
Knowing that you are not the passing sensations of your body.
Now that you've observed sound and sensation,
Begin to watch your mind.
Watching without judging,
Labeling,
Or commenting.
Watch as thoughts arise and pass.
Maybe it's fear,
Uncertainty.
Maybe it's numbing.
Maybe it's peace.
Watch the thoughts pass by.
Notice when your thoughts and mind is active and when it's clear and when it's at an equanimous state.
Notice your breath connected to your thoughts and exhale the thoughts that don't serve you.
And inhale the thoughts that bring you peace.
And then exhale them and let them go without the need to have any attachment.
As thoughts arise,
Notice how you remain unfazed by your thoughts.
You are not the sound.
You are not the sensations.
And you are not your thoughts.
You are steady and you see through the ever change,
The ebb and flow.
Equanimous.
And sit here for a few minutes and notice your breath and how you feel in this present moment.
You are calm.
You are peace.
You are equanimous.
Take a deep breath in.
Exhale.
Breath in.
Exhale.
One last breath in.
Exhale.
Bring your hands to heart center.
Tuck your chin.
Go in peace.
Go in peace.
Go in peace.
Namaste.
