Hello,
How are you feeling today?
Sometimes when we wake up,
Just have this feeling of sadness for no reason.
Meditation isn't about feeling positive and happy all day,
Rather it is when we face sadness and sorrow,
We could be detached from our emotions and not let it control our lives completely.
We learn to surrender to these feelings and to grow from it.
With this meditation practice today,
We are going to spend some time finding the good small things in life.
As the day goes by,
We are very busy with different sort of things and we get distracted by the external world,
So these good things get unnoticed.
What's powerful about this exercise is that once we notice these little things,
Our hearts completely feel the warmth and compassion even towards ourselves.
So day by day,
We can cultivate the sense of compassion and love,
So that when we face difficult times,
We could still focus on the good things and not be drawn towards our emotions.
No matter where you are right now,
Find a space that you won't be distracted and disturbed.
You may be seated or lying down,
Find one that suits you today.
Make sure you could stay focused and relaxed during this practice.
And when you are ready,
Let's get started.
Find a comfortable seated position.
Find a comfortable seated position.
Make sure that if you are sitting on a chair or on the floor,
Both of your seat bone is balanced,
You are not tilted towards one side,
Your back is straight.
Gently roll your shoulder up and back,
Slightly open your chest and tuck your chin down.
Slowly close your eyes.
We'll begin by drawing our attention inward and observe how your body and mind is feeling today.
You might feel some tension and tightness in your body or some emotions might come up.
Notice them without any judgment.
Oftentimes,
We might get by the day without noticing how we are feeling.
This body is ours,
So I normally like to take some time in observing how I'm feeling today.
We will take some deep breaths now.
Gently inhale through your nose and slowly exhale through your mouth.
One more time,
Inhale,
Exhale.
Relax your face and your body.
Exhale.
You may let your breath return to its normal rhythm.
Continue on focusing in your breaths.
Begin to notice the air flowing in and out of your breath.
Maybe start noticing if there's any sensations that you might feel in the body when you breathe.
It may be the difference between inhale and exhale,
The temperature,
The length.
It may be that you feel the warmth of the air as you breathe in and the coldness of the air as you breathe out.
You might even follow the whole journey of air flowing into your nose,
Into your throat,
Into your lung.
And on the exhale,
The lung empties out.
Air leaves your throat and out from your nose.
You might notice your mind has shifted somewhere else already.
Gently guide it back to your breath.
Our practice today isn't to analyze your breath,
But rather to train our mind in recognizing when it's shifted and the ability to guide it back onto your focus point.
Our mind naturally likes to wander,
So by practicing we can be more concentrated on our breaths and body.
We will slowly release our attention on the breaths and begin to bring to mind one good thing in your life at this very moment.
What's the thing that makes you feel good right now?
It may be that you are practicing on a very comfortable chair or bed,
Or you are enjoying this moment of quiet me time,
Or you are finally able to sit down and have some quiet time of your own.
Bring to mind anything.
It could be big or small.
Don't have to overthink.
Let this image of the one good thing pierce in your mind naturally.
Once you are settled with the one thing,
Notice how your body is feeling.
Maybe there's some openness in the chest,
Warmth in the body or your fingers,
Or you are just naturally smiling.
Let your body be completely filled up by this feeling.
Feeling of compassion and joy.
Now allow that image to slowly dissolve in your mind.
Bring to mind one thing that you will be handling today.
It could be a very simple thing like meeting up with a friend,
Or completing a task,
Or cleaning the house.
Imagine you could complete it smoothly.
How would you feel?
We could not control what happens in life,
But if we stay mindful in each and every moment,
We have a choice in choosing how we react to things.
So I'd like you to imagine when things go in your way today.
How would you feel?
Maybe some happiness,
Satisfaction,
Peaceful.
Also observe how your body is feeling right now.
Blow how your body reacts when you have a certain feeling.
Are this feeling of happiness and joy sinking a little bit longer into your body?
This part of the exercise is to remind you that there is a possibility that things could turn out positively.
We often just go for the negative way.
So what we are doing now is to strengthen this belief in our mind.
Things often turn out positively in our life.
Allow these feelings and images dissolve in your mind.
Gently guide your attention back to your breath.
Before we end today's practice,
We will do a couple more deep breaths.
Exhale.
One more time.
Inhale.
When you are ready,
Gently open your eyes.
Give a light pat on your shoulder and thank yourself in taking some time out to practice with me today.
I wish you a joy and peaceful day ahead.
Until next time,
Thank you and goodbye.
