Hello everyone.
Welcome to our weekly meditation.
Go ahead and find yourself in
a comfortable position for the next 15 to 20 minutes.
Turn off notifications on
your phone.
Gently close your eyes.
Just affirm to yourself that this meditation
both benefits yourself and all those you come into contact with your community.
I'm sitting
on my cushion,
Cross-legged.
My eyes are gently closed.
I'm going to start with three deep
breaths.
If that feels supportive to you,
Great.
If just breathing three normal breaths
feels better,
That also works.
I'm going to breathe in through my nose and out through
my mouth,
Three times.
If it helps to just let out a sigh,
Sometimes there's just a lot
going on in our lives.
There's just so much relief from making it to the cushion.
I want
you to bring your awareness into your body.
Just bring your awareness gently into your
upper chest and torso.
Bring your awareness down into your lower belly.
Now bring your
awareness down into your sits bones or the back of your thighs,
Your bum,
Basically wherever
if you're sitting or lying down to that place of connection with the ground or the chair.
Just start to feel that familiar weight,
That weightiness,
That tug of gravity,
That anchoring,
That stability with the beautiful Mother Earth.
Just allow yourself to feel grounded and supported.
Allow your body to feel held,
Nurtured by the ground.
Let's go ahead and make that even more
solid and secure by setting a grounding cord.
It's just a visual that connects your bum or your back
body or your thighs,
Your sits bones to the center of the earth.
It could be a beam of light,
A chain,
Tree root,
Waterfall.
Just take a moment to imagine that grounding cord coming off of your body,
Grounding down through your floor,
Your basement,
And your foundation,
And the soil,
And through the bedrock,
Deep into the core of Mother Earth.
Now as you exhale,
Just allow gravity and the earth to act for you,
To do all the work for you.
You're just having the
intention that anything negative,
Any body aches and pains,
Any worries,
Even just mental formations,
Just thought patterns.
You don't need them right now.
You're just letting them go.
And with each exhale,
You can just imagine whatever that is that you're letting go of.
If it's a mental formation,
Just imagine it coming down through your body,
Through your torso,
Through your stomach,
And it just gently gets pulled out,
Grounded off into the earth.
Energy follows our intention and our thoughts.
There's no action.
This is passive.
This is
a cleansing.
Any old programming,
Any emotional baggage,
Any shame or blame,
Just goes down and out the body.
If you feel sort of an energetic vacuum,
You sort of feel that need
for some kind of inhaling to match the exhaling,
I invite you to inhale.
Just do a beautiful sunshine,
Just warmth,
Nourishment from the sun.
So in your inhale,
You're just allowing yourself to be filled up
with golden light,
Allowing it to flow into all this interstitial spaces,
Allowing it to caress your skin.
And then with the exhale,
If there's anything left over that needs to be washed away,
You're letting that ground off.
I invite you now that you're grounded,
Just come into silent meditation with me.
And have as your object of focus,
Some body sensation.
So it could be,
Today I'm going to use the sound gate.
So whatever my ears are hearing,
I'm going to focus on that.
And I don't even have to identify what the sounds are.
It's just actually staying alert and present to the sounds.
My house outside.
If you don't want to pick the sound gate,
You can just pick your anchor to be your breath.
The body part,
Posture.
We're just going to be in silent meditation together.
For about five minutes.
Really,
Your only task is to come back to that anchor when you forget.
It's funny.
That the real work of meditation is the remembering.
The coming back again and again into the presence.
Sorry,
Present moment.
If your mind has drifted,
No problem.
Reaffirm your anchor and refocus.
Again,
Coming back into the present moment.
If you've gotten distracted,
Focused on a thought,
You followed a thought.
No worries.
That is the nature of the mind.
The nature of the mind is to think.
And so we're just training the mind like we would a little puppy.
To come back to the object of focus.
Gently release your focus from your anchor.
And as we close today,
I just invite you to reflect on one intention you have for this week.
Personal or community based.
One thing you want to remember until next week,
Until we meet again.
One thing that can be a through line.
Maybe it's for your practice.
Maybe it's for your community.
Maybe it's just for your joy and wellness.
Thank you.
