There is vulnerability that comes with looking inward and exploring yourself at a deeper level.
It takes courage because meditation isn't just about the good stuff,
It is about finding balance and accepting all of who we are.
There is a poem called Advice from a Rock.
The author is unknown and it goes like this,
Try your hardest,
Stay grounded,
Start each day with a clean slate,
Keep still,
Be well rounded,
Live in balance,
Never take life for granted.
Consider what is your courage word.
Maybe it is love or believe,
Maybe it's strength,
Peace or patience.
Reflect on your courage word as I take you through a guided meditation.
At the end of the meditation you'll hear a soft bell and it's important to come out of the meditation slowly and to take your time,
There's no rush.
I will be here guiding you through the entire process.
The theme of this meditation is courage.
Mindfulness is about engaging your attention in the present moment on what you are experiencing without judgment.
Let us center our attention and bring awareness to the present moment.
Let us center our attention and bring awareness to courage.
Explore this meditation with mindful curiosity as you become mindful of your body,
Mindful of your environment,
Mindful of your courage and as you maintain a gentle present moment in awareness.
Start by finding a comfortable position and let us settle into our breath.
Placing your feet flat on the ground with your hands resting comfortably in your lap or if you're seated on a cushion find a comfortable position with your hands resting comfortably in your lap.
Closing your eyes if you prefer and become present,
Still and relaxed in this moment.
Observe the sensations of the body and notice what you are thinking.
Observe the courage in this present moment.
As you become more relaxed notice the chatter of your mind starting to quiet.
When your mind starts to wander come back to your courage in this present moment.
Being mindful of anything that might be getting in the way of you being here in this present moment and let it go on the next exhale breath.
Gently release any tension you notice.
Remembering it's okay to have thoughts and when a thought occurs simply notice the thought without judgment and then simply let the thought go on the next exhale breath.
Allowing each area of your body to settle into the breath.
Allowing each area of your body to settle into the courage.
Explore the sensations in your body mindfully with curiosity and without judgment.
Mindfully engaging your attention in the present moment and what you are experiencing without judgment.
For this meditation let us welcome everything and simply let go of any expectations.
Let us lead with courage.
Let us choose courage.
Courage is about showing up as your true authentic self.
There is a vulnerability that comes with putting yourself out there.
Let us cultivate courage.
Courage is the ability to do something that frightens us.
So let us step outside of our comfort zone.
Reflect on your courage word and notice where you feel your courage in your body.
At any point during this meditation if your mind starts to wander come back to your breath as an anchor of focus.
Remembering to be kind to yourself.
We'll take the next few moments in silence giving you the opportunity to continue to focus your breath as you mindfully maintain a gentle present moment awareness.
Let us explore courage with curiosity.
I will keep track of the time as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
Let us take a moment to focus our breath as we take these moments in silence together.
