Meditation For Peace

In this practice you are invited to slow down the thinking mind and connect with the frequency of peace that resides within your core. Because no matter how many things we have or how many friends surround us, if we don't have peace, nothing else really matters.

Transcript

Hello, I'm Carina, Meditation Coach. Thank you for spending your time and energy to listen to my voice. If there is one thing most people wish for themselves and others is peace. No matter how many things we have or how many friends surround us, Without peace nothing really matters. In this practice we will focus on slowing down the thinking mind and connecting with the frequency of peace within us and then share it with the whole world. So if you are ready let's just begin the practice. Choose a comfortable posture. It can be either seated in a chair with your back well supported, Rolling back to shoulders and gently move them away from your ears. Feet touching the ground and hands resting in your lap, Palms facing up. Or whatever posture serves you best in this moment. Closing your eyes if that feels comfortable for you and focusing your attention inward. Take a moment to acknowledge your posture and if you feel you need to readjust it go ahead and do that. Every time you listen to your body's needs you answer your soul's calling. Now that you are fully comfortable in your posture go ahead and take three slow and deep breaths. Breathing in through the nostrils all the way into your lower abdomen, Expanding the chest and the belly and releasing. Letting go of any tension perhaps any hidden emotions from yourself or others just release them all out through the mouth. Let out a big sigh. Now allow your breathing to return to its normal rhythm. If you hear a little voice in your head asking is this the way I'm supposed to breathe? Is this the right way? Know that whichever way you are breathing in this moment that's the right way for you. Notice how the breath travels to every place in your physical body. Where you can sense your breath right now. Perhaps in your lower abdomen, Around your kidneys, Moving through the rib cage, In your shoulders, Or perhaps moving up and down your spine. For the next few breaths tune into your body and feel your breath. How does it feel? Peaceful, Calm, Light, Or perhaps heavy and sad. Just acknowledge how it feels with no judgment or the need to change anything about it. Your breath reflects your emotions moment by moment so be kind and patient with yourself. Becoming aware of the mind and all the thoughts that are moving in and out. In this moment I invite you to imagine that you are the observer of your thoughts. Noticing without judgment if any of your thoughts are colourful, Are moving in any specific way, Are they dancing, Floating, Do they move in pairs, Or some of them are secluded. Just notice without any judgment or the need to interact with them or change anything about them. Connecting with the body and feeling all points of contact between the body and the surface beneath you. Allowing the body to rest and relax in this moment by breathing in and being present. If emotions and feelings are arising allow them to be. Taking deeper breaths to open up the space for all your emotions and feelings to be here. Tune into your energy and exhale any negative energy you might have stored in your body, Such as fear, Uncertainty, Anger, Frustration, Helplessness, Guilt, Release them one by one into the earth through the soles of your feet where they will be recycled, Transmuted and transformed. They are only energy anyway. Now imagine breathing in through the soles of your feet, The healing energy of the earth. Gently moving up into your legs, Hips and torso, Up into your shoulders, Down your arms, Into your neck, Up into your head and then out through the crown of your head. Connect with your breath and notice how you feel in this moment with no judgement and no expectation. Invite your breath to rest in your heart space and perhaps place one hand on your heart and feel your heartbeat. What is in your heart right now? Who is in your heart right now? What can you sense, Feel, Notice? Perhaps calmness, Peacefulness, Serenity, Tranquility. Open your heart and share these beautiful feelings with the whole world. We can't give to others what we don't have. I invite you to visualise the most beautiful and colourful butterflies floating out of your heart space and carrying with them the energy of peace, Calm, Serenity, Tranquility. See if you can imagine the butterflies painting a beautiful kaleidoscope of blues, Violets, Purples, Greens, Oranges. Take this moment to set an intention for yourself. And it can be something very simple like allowing peace to rest in your heart space, Which sometimes can be very hard. But the more we open our hearts and cultivate peace, The more balanced and peaceful we will feel. As we are coming to the end of our practice, Checking in with your body, Feeling all points of contact between the body and the surface beneath you. Listen to the sound of your breath and feel how your breath keeps your body alive. And cultivate peace. Stay with your breath, Moment after moment after moment.