Okay,
Let's take a seat you want to find somewhere that's comfortable but that you are not sinking into a cushion laying down is difficult to muster and focus energy the traditional sitting On a mat slightly elevated with your legs crossed and your hands folded in front of you those have the purpose of being relaxing but also Not so relaxing that your energy dissipates.
It actually is a specific sitting pattern that builds energy So especially if you are practicing in the morning This can help ward off sleepiness that might occur So once you find your spot Let's close our eyes And draw attention to Two things one the sensation of the voice the sound waves of my voice in your ears try to just receive those as sound waves and then also a Feeling sensation of touch or of temperature of your breath To begin let's take a deep breath in And out Bring your awareness to Your breath wherever you feel it most strongly For many that's at the tip of the nostrils try to focus in As acutely as possible to the smallest space For me often it's the feeling of the shirt on my chest as my chest expands What that skin there in those specific spots feels like Take a few deep breaths and Release the tension Breathe it out Breathe into any parts of your back or shoulders that might feel tense Imagine that air going to that spot and then breathe out and release Now continue to Draw your attention to the breath without controlling it now Allow the breath to rise and fall naturally If you are sleepy try to Draw extra attention to one specific sensation This is something that I myself Find often especially in the morning when I'm meditating That the sleepiness Fogs my ability to concentrate and my attention,
But there is a sense of Mustering the attention and bringing it to a specific spot that helps A ward off that sleepiness and brings mental clarity So do this bring as much attention as you can to as little of a space of sensation as possible you Again,
There's no need to control the breath Really what you're controlling is the energy and the awareness in your mind Which if you are Experienced in meditation you might have an easier time doing this if you're new to it.
Don't feel bad if you Feel your thoughts wandering or the sleepiness continues to build Simply begin again with the next breath letting go of any judgment about Any sort of performance as meditation sometimes might feel just be with it if thoughts are arising spiraling perhaps Just notice them sometimes it can be helpful to note Simply saying within your head thinking And allowing the thought to dissipate and bringing your focus back to the breath allowing the thought to dissipate and bringing your focus back to the breath Again,
There is no need for judgment or to feel that this is a performance.
You're simply experiencing and drawing awareness to your experience.
Now,
Something short that I want to draw your attention to and allow you to ponder as we sit is perhaps some resistance to taking this time,
Drawing in your awareness,
Practicing mindfulness,
Reaching for and practicing for equanimity.
Those of us that see ourselves as doers,
As change makers,
People with responsibility to make the world a better place.
Sometimes it can seem as though if we learn to let go or learn to dismiss and release judgment and suffering and sadness and fear that we will lose the drive that pushes us to make change.
This is a understandable concern.
It's an understandable thought.
However,
In my own experience,
My ability to make positive change happen has greatly increased as my equanimity with circumstances has increased,
As my mindfulness of my actions and the reactions that my actions cause have increased.
The ability to stay calm and in a state of equanimity in the face of situations that otherwise would arouse extreme emotional responses.
Many of us might be going through this right now,
Particularly with the way the world is and the places and things we're doing and putting ourselves in.
It's important to understand that change is constant.
If you feel you need to make change happen,
Take comfort in knowing that change is always happening.
People are always being affected by your actions,
Not just people,
But all life and things around you are affected by you existing.
So it's important to be mindful of how you are bringing yourselves to your existence because we can make very impactful changes and ripples in our lives and the lives around us by choosing where to be,
Who to support,
Who to spend more time with,
How to respond to hatred,
How to respond to aggression.
It's powerful to stand in peaceful protest,
To take up space,
To make people aware that you are here in support or solidarity while remaining calm and at peace.
That is power,
The power to find peace in emotional situations.
And it's not that we all don't get caught up in emotions or don't feel emotions.
The difference is being mindful of what happens next.
When I feel fear of physical pain or existential pain or the suffering of others,
Any fear,
Do I respond out of that fear?
Oftentimes our response might be with anger.
Oftentimes it might be with despair,
Might be with panic.
We all feel fear,
Those of us that attain a certain level of equanimity,
Which I want to stress takes practice,
Takes doing what you're doing right now,
Sitting,
Taking time to prioritize this mindful space.
We all feel emotions.
The difference is how do we respond?
I just want to encourage you that it is powerful to respond peacefully.
We are making change happen by just being visible,
Taking space and saying,
I am here is a powerful thing.
Calm that actions out of a place of love,
Calm,
Attentive energy,
To listen,
To breathe,
And to be present.
Now,
Again,
Take another deep breath into wherever you might feel discomfort.
For example,
I feel discomfort in my back right now.
Let's breathe into that.
And out.
And we'll do this a few more times.
Now slowly open your eyes again in your own time and consider what we just discussed and take this sense of calmness throughout your day or whatever you might be doing.
Try to prioritize awareness of your own emotional responses.
Thank you for taking this time and holding this space with me.
