So we'll start the meditation.
Begin by finding a posture that's comfortable.
Begin by finding a posture in which you can sit with ease,
Closing the eyes gently,
Entering your internal space.
Feel the breath as it moves through your heart area,
Through the chest.
Just notice what is there.
Release and relax the muscles around your eyes and let your eyes relax.
Release the jaw.
Relax the shoulders.
Relax the belly.
Feel all the tension from your belly.
Release.
Relax any tension in your arms,
In your hands,
In your legs,
In your feet.
If you find it comfortable,
Put your hands on your heart or on your belly and feel the breath with your hand.
Make contact with the breath with your hand.
Let that warm hand be the witness of your breath.
Notice how that hand moves softly up and down with the breath.
Begin to watch this breath in your body with an affection.
This breath that connects you to all living beings.
Watching this breath with love and we'll stay with the breath for about a minute.
You can put the hand down if that's more comfortable,
But keep awareness on the breath as it moves through the chest and the belly and the nose.
Welcome the breath and when the mind wanders,
Bring it back to the breath.
Stay with the breath in your body for just a few more moments and now from this awareness,
Imagine all women.
Women near and women far.
Young women and older women.
Letting the image fill your heart.
Mothers,
Grandmothers,
Godmothers,
Daughters all over the world in every city,
In every part of this world.
Bringing this image into your heart of so many women and their and their beating hearts.
And now consider that just like me,
Every woman has felt heartbreak.
Every woman on this earth,
Just like me,
Every woman has experienced sadness and helplessness sometimes.
Just like me,
Every woman has experienced physical pain and just like me,
Every woman has fallen in love.
Every woman everywhere has good days and bad days and every woman everywhere has hopes and dreams.
Considering the fact that just like me,
Every woman I have ever come in contact with wants to be happy.
So imagining this world full of women,
Each with their hopes,
Each with her own dreams and connect to the wish that all these women be happy.
May a soft smile of love and peace light up the face of every woman.
Keeping your own face relaxed,
Keeping your own breath even.
Send the wish,
May all women everywhere be happy and at peace.
And now acknowledge all the women who were your ancestors.
Acknowledge not only your mother,
Not only your grandmothers,
But your great grandmothers and your great great grandmothers and your great great great great grandmothers.
Women through centuries who supported one another,
Who have raised their children,
Who have fallen in love,
Who have worked,
Who have traveled,
Who've taken those kids on boats and in houses and into huts and into places where those kids can be safe so you can be here today.
Thanking all the women in your family line for keeping their kids safe over centuries,
Over thousands of years.
All these women who you are related to,
All of these women who whether you're male or female,
You carry bits of them in your body.
Their spirit is in you.
The spirit of survival,
The spirit of courage,
Acknowledging every courageous woman throughout history with small victories no one will ever see and with big victories that change the world.
Sending the wish,
May all women be happy and at peace.
May each woman know her strength,
Know her value,
And believe in herself.
Sending the wish,
May all women be free from suffering.
May all women know the joy,
The sweetness of life.
And now send the same wish to yourself,
Putting a hand on your heart and send the wish,
May I be happy and at peace.
May I know my strength.
May I value myself deeply.
May I be surrounded by beauty throughout my life.
May I have reverence for all women.
I accept myself as I am and I accept all people as they are.
Setting the intention to treat every woman with kindness,
Whether she is two months old or 102 years old.
I treat every woman with kindness.
I protect myself and I want every woman to be safe and protected.
May all women be happy.
May all women be healthy.
May all women be safe.
May all women feel joy.
May every woman be free.
For a moment,
Sending gratitude to every woman in your life who has contributed to your life in a positive way,
Whether you know her or not.
Seeing the faces of these women,
Maybe your mother,
Your grandmother,
An aunt,
A teacher,
A friend.
Seeing the faces of all the women you want to thank and saying,
Thank you.
Let this warmth wash over you.
Know that you are always connected to all these women.
And now dedicate your practice to an important woman in your life.
One woman who today you especially want to honor.
Dedicating your practice to her.
And now send some gratitude to yourself.
Thank yourself for meditating today.
Your mind,
Your heart,
For engaging with this practice.
Thank yourself for being present.
And gratitude also for these practices themselves.
The space we practice in.
And gratitude to those who practice with us.
