Welcome to another stress-fit meditation.
Loving kindness is unconditional love,
A love with wisdom.
It has no conditions or restrictions.
It extends out from friends and family to include all living beings.
It is a love that already exists deep within your being,
The joy that dwells at the core of your essence.
Only when you can unconditionally love and accept yourself can you truly share this gift with others.
This love has no sides.
It is a pure love that projects out into the world for every living being.
A feeling of warmth for others,
Recognizing that we are all one in essence.
There are no separations,
Rather only connections.
All living things are recognized as an extension of our love,
Of our life,
Of our experience.
Soften your mind,
Open your heart,
Allow yourself to feel kindness and tenderness.
Love deeply without any desire to control or possess another.
Let this be a selfless practice of grace.
Break down the barrier of the mind and feel your heart pulsate the universal language of love.
The Dalai Lama once said,
Love is the absence of judgment.
To love without judgment is to be present,
Embracing the expression of life and the expression of your true being.
Find a comfortable position for this meditation.
Maintain a comfortable straight back.
Then gently close your eyes and mouth.
Let's start by taking a deep breath in through the nose and out through the nose.
In through the nose and out through the nose.
Take in long deep breaths.
On your inhale,
Feel the air coming in through your nostrils.
Follow the air as it comes down your airways and tune into the expansion of your lungs.
On your exhale,
Follow the air up through your airways,
Through your nasal cavity and out your nostrils.
Just being aware of this process and giving your full attention to your breath.
Now breathe in deeper by expanding your belly on your inhalation and relaxing your belly on your exhalation.
Control your breathing through your diaphragm,
Through your belly.
Now let this breath go.
Loosen all control over your breath.
Allow your natural harmonious breath to take place.
There is no need to interrupt or disturb the natural flow of your breath.
The voice in your head doesn't know how to embrace silence.
It can only survive by filling silence with chatter and noise.
You cannot paint a masterpiece on a cluttered canvas.
There is no need to judge the voice in the head.
Realize that yes,
There is a voice,
But there is also a witness to the voice.
There has to be a witness or how would you know the voice existed?
Just like you are witnessing and listening to my words right now.
Whether you are aware of it or not,
There is always a subtle witnessing that is in the background of all the noise in your mind.
Your field of awareness is the witness to all thoughts and phenomenon.
Your true nature lies in the witnessing and listening,
In the observing and perceiving.
This is the sea of consciousness.
But when you identify with the voice in your head,
You give your power over to the voice.
You give your power to thoughts and you believe you are those thoughts.
The infinite awareness becomes the finite expression.
The ocean becomes the droplet.
You are the ocean in which the droplet is expressed from.
Sense your presence without attachment,
Without identifying with what it is or what it isn't.
You are the ocean in which the droplet is expressed from.
Your presence is not a thought.
Your presence is not a thought.
It is beyond thoughts.
Your presence is not a concept.
It is beyond concepts.
Sense your presence.
It is not an idea.
It is beyond ideas.
Your presence arises from beyond your mind,
Beyond your senses.
It is the all-seeing eye that gives life to all.
Take a moment to sense the presence that dwells within your being.
Thoughts will come.
Thoughts will go.
Let them come and let them go.
Let them go.
Let them go.
Let them go.
Just allow this moment to naturally express as it will.
There is no need to try and control anything.
Just let go of all control.
Let go of all expectations.
Just simply be in your essence in this moment right now,
Embracing this present moment.
Let go of all expectations.
Let go of all expectations.
Let go of all expectations.
Let go of all expectations.
Let go of all expectations.
Let go of all expectations.
Where are you before the voice appears?
Where are you after the voice disappears?
What witnesses the space?
What is aware of the space?
Embrace this space.
Embrace this space.
You give power to the voice in your head by feeding it attention.
Keep your attention within.
Realize that you are not the voice in your head and just surrender to its random expressions.
Over time,
It will weaken its charge and no longer take over your conscious awareness.
Embrace this space.
The voice in your head will always try to get your attention,
But still the power remains with you.
By understanding this and beginning to be more mindful of when you're giving this voice in the head the power,
You can start making more progress with harnessing your attention and only giving it where it is truly needed.
The more you meditate,
The more self-aware you will be,
Empowering your being to only focus on what represents you.
Remember,
Before you react to the voice in the head,
You can take a deep breath in,
Suspend the judgement and then be mindful of where your attention is and where it's being directed to.
Try to always be compassionate towards this voice in your head and accept it for what it is.
The ultimate power of your being lies in your awareness.
You are the witness,
The one who truly listens.
Now for the rest of this practice,
You can remain in a state of witnessing,
Listening to your inner speech when it comes.
But there is no need to identify,
Judge or interrupt the internal dialogues.
Simply stay as the observer.
You are the witness,
The one who truly listens.
Now for the rest of this practice,
You can remain in a state of watching.
You are the witness,
The one who truly listens.
Now for the rest of this practice,
You can remain in a state of watching.
Namaste.
