Morning Meditation.
Welcome.
My name is Eva and I'll be your guide.
So let's start.
Please find a comfortable position.
You can relax your shoulders.
Think about your back being a little bit straighter than usual but not uncomfortable.
You can place your hands on your lap and whenever you feel ready gently close your eyes or you can have a soft gaze if that's what you prefer.
And let's take a deep breath together and slowly exhale and again take a deep breath in,
Slowly exhale.
Again take a deep breath in,
Feeling your body,
Taking this deep breath and you can find your own rhythm of breathing in and out through your nostrils.
And you can enjoy this experience connecting with yourself.
And whenever a thought comes or a sound or any distraction it's okay.
Just bring your attention back to your breathing.
As Goenka says,
Every thought is an invitation to return.
Simply return to your breathing and the sensations that are present in this exact moment as breath flows in and out of your nostrils.
Perhaps you feel the inhale a bit cooler than the exhale.
A tingling sensation.
Perhaps you breathed in through the right nostril.
Perhaps you breathed in through the left nostril.
It makes no difference.
Whatever you notice is perfect.
And if your mind wandered it's okay.
It is mindfulness to become aware of the thought and then choose to let that thought go.
And what about the next moment?
Is there another thought?
Choose not to engage.
Remind yourself we are not our thoughts and our thoughts are not us.
They're simply visitors saying a quick hello and we can smile at them and wave at them and then allow them to go their way.
And now I invite you to gently tune into whatever you're feeling in this exact moment.
Perhaps you feel connected with yourself,
Content or perhaps you feel lonely or frustrated,
Bored or happy,
Peaceful.
Just notice how you feel with no judgment at all,
Simply with an awareness of how you're feeling in this exact moment.
Just be the silent watcher of your emotion.
Allow it to wash over you and then head away and then wait a few beats and then notice what emotion feels more present for you now.
Become aware of it and then allow it to float away.
Just like our thoughts we are not our emotions and our emotions do not define us.
They're nothing but clouds.
Let them be blown away by the wind and let the sun shine.
Let's make some space in our hearts for the warmth of love and the care of compassion.
I now invite you to place your hands on your heart and repeat these phrases silently to yourself in your mind's eye while really thinking about the meaning of these words and bring them into your heart.
May I be happy today.
May I be peaceful.
May I be strong and healthy.
May I have a calm and clear mind.
May I live today with ease.
Gently at your own pace over and over inwardly whispering,
Inwardly hearing,
Feeling,
Sensing,
Affirming.
May I be happy today.
May I be peaceful.
May I be strong and healthy.
May I have a calm and clear mind.
May I live today with ease.
Deeply feel the meaning of these words and then bring them into your heart.
It is so easy to be kind to other friends or family or even strangers but what if we offered that same amount of kindness to ourselves because we deserve this.
Not because of what we do or what we have done just because we exist in this moment right now.
May I allow myself to be a truly loving person.
May I deeply understand that I deserve this.
May I be happy today.
May I be peaceful.
May I be strong and healthy.
May I have a calm and clear mind.
May I live today with ease.
May I be happy today.
May I be peaceful.
May I be strong and healthy.
May I have a calm and clear mind.
May I live today with ease.
And as our hearts are now expanding let's expand the field of loving kindness further to our neighbors,
To our community,
Our state,
Our country,
The entire world if you will.
May all beings be happy today.
May all beings be peaceful.
May all beings be strong and healthy.
May all beings have a calm and clear mind.
May all beings live today with ease.
And now as our meditation is coming to an end I invite you to bring your attention back into your breathing allowing your mind to be one with your breath.
Inwardly whispering thank you to yourself for taking this time for you.
You can wiggle your toes,
You can wiggle your fingers and whenever you feel ready you may open your eyes.
Have a wonderful day.
Namaste.
