Hello and welcome.
This is a guided meditation based on the transformational contemplative practice known as welcoming prayer.
I will guide you through the three steps of this prayer practice.
I invite you to begin by taking a seated position,
If at all possible.
Then gently close your eyes.
Or you might choose to lower your eyes while keeping them open,
Keeping a gentle gaze toward the ground.
Whichever position feels most restful for you.
Noticing your spine,
Check to see that you're seated with a straight spine.
And then let your shoulders drop naturally.
Allow a deep belly breath.
And then another.
Beginning with the feeling that is primary in you in this moment.
The emotion that is triggering you.
Which is most present in your awareness.
I invite you to sink in to that feeling,
But not so much as a feeling,
But as a sensation in your body.
Feel where in your body you feel that emotion.
Whether it's anger or anxiety,
Sadness or shame.
Where are you experiencing it in your body?
Notice and then best you can,
Sink in to the sensation of that emotion.
It might help you to be aware of the physical qualities of it.
Does it feel heavy or light?
Is it moving or still?
If it's moving,
How does it move?
Simply notice best you can without judgment and sink in to the sensation in your body.
As you dwell in the pure sensation of this emotion in your physical body.
I invite you to notice when your mind wants to wander,
Wants to analyze the feeling,
Wants to take action perhaps based on the feeling.
Simply let those thoughts go and drop back,
Sink back in to the sensation of the emotion that you're working with.
Do this on your own for a few more seconds as I hold you in prayer.
If the sensation in your body shifts,
Simply continue to stay with it.
No need to analyze why it might be changing and if it's not changing,
Simply stay with it as long as you can.
Simply sinking in,
Continuing to be with it for a few more seconds on your own.
And gently moving into step two of the welcoming prayer.
I invite you to welcome in the presence of spirit by whatever name.
Perhaps you use the term God or maybe love or simply the universe.
Using a name that feels significant and meaningful to you,
Welcome spirit gently.
Bringing in an awareness of the presence of the divine.
And then turning your awareness again to the emotion that you have been feeling.
Name it and welcome it.
Welcome anger for instance.
Feeling it gently,
Not needing to apply too much energy.
Spending a few more seconds on your own,
Dwelling in that welcoming energy with the presence of spirit.
You might experience physical release at this time.
Sometimes the shoulders want to sigh or sometimes tears flow.
If so,
Just let your body shift as it will naturally.
Not needing to make it happen if it's not happening,
But also not trying to stop it.
Feeling yourself release as this emotion moves through you.
Welcome.
And then shifting into the final step of this welcoming prayer practice,
I invite you to make my words your words in the silence as I pray this prayer of release.
I release the need for power or control over this feeling or situation.
I release the need for affirmation or esteem concerning this feeling or situation.
I release the need for certainty or security around this feeling or situation.
I release the need to change anything about this feeling or situation.
I release the need to change anything about myself.
I am whole and perfect exactly as I am.
I am one with the divine.
And so it is.
K Indianbism.
Synagogue.
Com
