Finding your posture of dignity.
Where the body has access to the breath,
The breath has access to the body.
And together inhaling for one.
Four,
Hold,
Two.
Five,
Six,
Seven,
And exhale through the mouth for two.
3.
.
.
4.
.
.
5,
6,
7,
8.
And another instance of this real generosity toward the body,
Inhaling together for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhaling fully,
Letting go for two,
4 5 6 7.
8.
And for the last time,
We breathe as one,
Inhaling for one.
Two.
3,
4,
5.
Feeling those lungs so full for 2,
3,
4,
5,
6,
7.
And exhaling through the mouth for two.
3,
4,
5,
6,
7,
8.
And now for your centering practice,
Truly find your most comfortable posture.
And we will first relax the body.
And we'll connect to the breath.
And then.
.
.
Because this is our resilience class,
We'll connect to the most resilient versions of ourselves,
To your most compassionate,
Most wise self toward the end of this meditation.
And that will be our centering practice with a little bit of self-compassion thrown in because I believe it always belongs.
So from this point of stillness that you were able to find,
Honoring this place and staying in this posture as still as you can for the next 10 minutes,
You can put one hand inside the other.
And despite all that you're carrying,
Give yourself permission to relax and release.
Often tension is who we think we should be.
With those moments of relaxation.
Is who we really are.
So is that feel into the forehead.
Letting your forehead fully relax.
Imagine you could relax your scalp.
Relax your eyebrows.
Notice any tension between your eyebrows and around the eyes.
Release your cheeks.
Release your jaw.
Release even the skin on the face.
Imagine relaxing the mouth and the tongue and let that softness get right into your neck,
Let the neck Just be.
Thanking the neck and throat.
Releasing the shoulders.
And chest.
Connecting to yourself.
As you fully release your back.
Your upper back.
And your middle back.
And your lower back.
Feel the softness of your left hand and your left palm.
Feel your whole right hand,
Your right arm,
Your right palm.
And the two palms joined,
Feel the energy that is there as the palms connect.
Softness and so much energy running through your body.
Energy to be with reality.
Energy to make your wishes come true Relax your belly.
Soften your hips.
Release the left leg.
The left foot.
And release the right leg,
The right foot.
And for a moment,
Enjoy feeling your whole body.
Inside and out resting easily Resting softly.
And from this place of stillness,
Begin to witness your breath.
With that same softness in your awareness,
Softly witness your breath.
Can you bring ease into your awareness?
Notice that rising and falling.
Of the chest and the belly.
And knowing there's always unexpected distractions as you meditate.
From the mind,
From outside the mind.
But can you keep your awareness on the breath?
Every time the mind wanders,
Returning to the breath.
And we will stay with this awareness of the breath together for the next two minutes.
And when the mind wanders.
As an act of self-compassion.
Just bringing it back.
Staying with the breath for one more minute.
And from this focused awareness,
Go ahead and put both hands right at your heart.
And bring that awareness right into the hand.
Let the hand rise and fall.
Let the hand receive the breath.
And let the hand connect to your own beating heart.
Just feeling into the warmth of this area.
And setting the intention.
May I keep this heart safe.
May I take care of this heart.
May I listen to this heart and may I know its boundless compassion.
And send whatever other wish you would like to this heart,
Setting an intention.
And if it feels good to you,
You can release the hand down or keep the hand there however you like.
From this awareness,
From this connection.
Go ahead and bring to mind.
Your most wise,
Your most compassionate self that is you as you're sitting here.
What would that version of you be like?
Imagine the calm on your face.
Imagine that dignity with which you sit.
Your most wise,
Most compassionate self who can handle any challenge.
Be with equanimity.
In any situation.
And as this compassionate being.
You have a deep wisdom.
A deep calm.
And courage to look at the reality of life.
Staying connected to your most compassionate self.
This compassion itself has inner strength.
Feel the strength of your body sitting in this chair.
Sitting upright with dignity.
And with compassion for yourself and all beings.
Giving yourself any other qualities you would like.
Perhaps you're committed to being helpful.
Supportive in the face of suffering.
Of others and your own.
Or perhaps you can bring wisdom and strength to every moment.
And feel a deep connection.
To every being on this earth.
What would that feel like?
Feel that you already have that quality.
And bring that compassionate smile to your lips.
And thank yourself.
For connecting to your body.
To your breath.
To your heart.
And to this most compassionate version of yourself.
That is already there inside you.
