Welcome to your Maitri Rubbing Kindness Meditation where we use affirmative words that we offer for ourselves and today we are going to add a variation of using the word for all as well offering for all.
So sit comfortably please,
Whether you are in a chair with your feet hip width or shoulder width apart or you are seated on the ground.
It can be helpful to put some cushion under your buns and scoot forward so your sitting bones move to the front of whatever it is that you are sitting on,
Bottom flesh back.
I prefer palms down on the legs,
Knees,
However you can do palms up or hands interlaced,
Thumbs crossed,
Whatever makes you feel comfortable and helps you settle.
You can close your eyes,
That's how I settle more efficiently and you can also keep your eyes half open,
Soft gaze on the ground in front of you.
Exhale completely out of the mouth and give your bones to the earth.
Inhale gather the breath from toe tips rising up the spine,
Gather from fingertips to crown,
Slight tuck of chin.
Inhale out of the mouth and trace the same pathway back down allowing tension to exit through the fingers,
Hands,
Feet and toes to the earth.
Again inhale gather rising breath,
Collecting,
Exhale empty drop in ground.
Continue please on your own smoothing breath.
Bring it down and welcoming and meeting yourself where you are right now.
Together breathe in.
Exhale and now if you're able release any control of the breath and bring your attention to the lower abdomen right below the belly button and watching the breath softly at the lower belly.
And I like to say these affirmative words on the current of the inhale and I like to let the exhale be empty to bring space,
To bring feeling and expand the quality of the words.
You can do whatever feels natural to you.
So on the next current of the inhale breath think silently or aloud may I be here now.
The exhale is empty and the breath is soft you're not controlling and on the next inhale may I say yes to silence.
Next inhale may I let go.
And may I be here now.
May I say yes to silence.
May I let go.
An invitation may I be here now.
May I say yes to silence.
May I let go.
And continue please a few more times on your own if you don't remember the words then you can kind of make it up I'll remind you and then do it on your own.
May I be here now.
May I say yes to silence,
Feel it.
May I let go,
No force.
Continue on your own please.
And now let's switch I with all.
So may all be here now.
On the inhale may all say yes to silence.
May all let go.
Please continue on your own really expanding the quality of the words.
And soft at the belly.
Continue it's here it's possible may all be here now.
May all say yes to silence.
May all let go like your heart is smiling feel it.
And one more time back to I please.
May I be here now.
On the inhale so soft may I say yes to silence.
The exhale is empty embodying the quality of the words.
May I let go.
And one final time all may all be here now.
May all say yes to silence,
Feel it.
May all let go.
On the inhale,
Exhale.
Right hand to the heart,
Left hand on top,
Cross the right thumb on top.
Evil mudra or the symbol of the wings of the heart.
Jay it means praise or celebrate your practice meditative spiritual life.
May you follow the flow organically that guides you and may you not resist it.
We say Jay or flow.
Thank you.
