Please find a quiet place for this meditation and do what you can to prevent an atmosphere of grace and openness.
Be seated in your meditative posture and give yourself permission to be comfortable.
Lightly activate your abdomen and back to maintain a relaxed,
Upright spine.
Place your hands on your knees facing upward or in a mudra of your choosing.
With the face slightly upturned,
Allow your focus to rest between the eyebrows.
If you wish,
Gently close the eyes and mouth,
Leaving a small space between the teeth and lips.
If you cannot sit on the floor,
Sit in a chair with your hands on your thighs.
Maximum benefits and safety will come if you are seated for this practice.
Let us start by gently tuning into the breath.
Become the sensation of breathing and allow the breath to slightly deepen,
Breathing in through the nose and out through the nose.
Observe your lower abdomen expanding first,
Then your ribcage.
You are breathing consciously now and you are the breath.
Filling up with fresh prana,
Relinquishing all negative energy.
Feel this transaction taking place.
Inhale fresh prana,
Exhale relinquish negativity.
Inhale fresh prana,
Exhale relinquish negativity.
Now,
Feel your body.
Feel every cell in your body.
What do you feel like?
Scan your body from top to bottom.
Now,
Centralize your attention by focusing on the center of your chest.
Breathe into this center for the next few moments.
Now,
Come into a clear awareness.
Here,
In this space of acceptance,
You do not need to chase after the monkey mind.
Observe it,
Accept it,
And return to the sensation of breathing.
You do not need to be enslaved to the body's compulsions.
Observe them,
Accept them,
And return to the sensation of breathing.
You do not need to react to the emotional content.
Observe it,
Accept it,
And return to the sensation of breathing.
And you do not need to hold up a belief system.
Observe it,
Accept it,
And return to the sensation of breathing.
See your faculties for what they are and move beyond them.
Allow the stimuli,
The distractions,
The moment to pass through you.
Choose to stay connected with the natural flow of breath.
Whenever you find yourself distracted,
Gently return to your anchor,
The breath.
Choose the presence of being.
Your identity with the body,
Mind,
And emotions dissolves.
You are not the pain.
You are not the sorrow.
You are not the grief.
You are not the disappointment.
You are not the anger.
You are not the sadness.
You are not the regret.
You are not the guilt.
And finally,
You are not the suffering.
Let it be seen and breathe through it.
Breathe in the goodness of life,
Refreshing and recharging every cell of your body.
Bring it into awareness without clinging.
Breathe out the weight of what no longer defines you.
Allow the exhale to carry away what you no longer need to hold.
Loosen the grip and allow life to move.
With each breath,
Feel your body unburdening,
Releasing the energetic weight of old emotion.
Unhook from the story and rest in presence.
Now I invite you to go deep into your body.
Feel your cells.
Feel your blood.
Feel your atoms.
Feel your energy.
You are not what you have known.
You are not your identity.
You are not the body.
You are not the mind.
You are not the senses.
Just be.
No body.
In no time.
Subtract everything you think you are and rest.
Take a long,
Slow,
Deep breath in and breathe out.
Gently take your own time and when you are ready,
Slowly open your eyes.
