Hey there,
Welcome to this fairly brief meditation.
It'll take about five minutes.
I actually try to do this every day.
We'll focus on our breath.
We'll practice present moment awareness through a body scan.
And we'll practice loving kindness and gratitude.
Now,
During the breathing part of this,
There are two primary ways to focus on our breath.
One is to feel the breath literally coming in and out of our nostrils.
And the other is to focus on our torso rising and falling with each breath.
So let's give this a try.
Relax your jaw.
Relax your shoulders.
Try to release any tension you might be feeling in your body.
And then begin to focus on your breath.
All of your awareness.
On your breath.
Breath coming in through the nostrils.
Breath going out through the nostrils.
Belly rising.
Belly falling.
All of your awareness on your breath.
Faults wander in.
Or sensations arise.
Or external distractions arise.
Simply try to acknowledge those.
And return your attention to your breath.
Cultivating awareness of every inhale.
And every exhale.
Breathing normally.
Breathing naturally.
Breath coming in.
Breath going out.
And now continue to utilize your breath as the anchor of your attention.
But expand your awareness to include your entire body.
And bring your focus to the crown of your head.
And to your forehead.
To your eyes.
To your cheeks.
To your jaw.
Your throat.
Out to your shoulders.
And to your elbows.
Your wrists.
To the tips of your fingers.
And back to your wrists.
Your elbows.
And your shoulders.
Over the center of your chest.
Tend to your belly.
Back to your hips.
Down to your knees.
To your ankles.
To the tips of your toes.
And back to your ankles.
To your knees.
Your hips.
To your belly.
Center of your chest.
Throat.
Jaw.
Cheeks.
Eyes.
Forehead.
Crown of the head.
Now take a moment.
Cultivate feelings of loving kindness for all beings.
All beings everywhere.
To maintain a state of calmness in the face of any adversity.
We remember four keys.
Cultivating loving kindness for people in their will.
Compassion for people when they are unwell.
Joy for people when they're doing the right things or good things happen for them.
Patience and equanimity for people when they're in error.
Let's quietly or silently repeat to ourselves the common phrases of the loving-kindness meditation.
Always do this beginning with ourselves.
Feelings of generosity towards ourselves.
Position us to be able to offer that to other people.
May I be happy.
May I be healthy?
May it be safe.
May I be at ease.
Again.
May I be happy.
May I be healthy.
Yeah,
Be safe.
May I be at ease?
They will expand that to include all beings,
All beings everywhere with that exception.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be at ease.
Again.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be at ease.
And then finally.
Let's invite into our hearts a sense of gratitude.
Gratitude perhaps for the people who take care of us when we need it.
Credit to perhaps for the people that we take care of when they need it.
Gratitude.
For anything in our lives.
For which we feel grateful.
No matter how small.
And then we will seal our time together.
With one more inhale.
And one more exhale.
Thank you so much for joining me.
Have a wonderful day.
Let's stay safe.
Let's stay healthy.
Let's stay kind to the people we encounter.
Thank you so much.
