This meditation is offered as a hope to bring some well-being,
Some resilience during difficult times.
It's useful to find a posture that's workable,
That's sustainable,
One where you can feel relaxed and alert.
Resting in this moment,
Getting connected to the body,
The breath.
We'll be using some particular phrases which I found useful in relaxing the central nervous system,
Shifting from the sympathetic nervous system to the parasympathetic nervous system or the stress system to the peace system.
Taking a few deeper breaths,
Four count inhale,
Six count exhale,
Relaxing in to each exhale,
Softening the belly,
Relaxing here,
Now.
Once you feel a little more grounded in this practice,
Seeing if you can just allow the breath to breathe itself,
Seeing if you can aim the attention towards this experience of breathing.
Located somewhere within the chest or what we might call the heart space,
This place of original goodness.
The hope is to repeat these phrases and allow the phrases to sink into the body,
Into the mind,
Creating some positive change.
Fences I'll be working with today have to do with safety,
Really addressing some uncertainty many of us are experiencing our face,
Dealing with some doubt,
Breathing in,
Breathing out.
Slowly beginning to repeat this first phrase.
May I feel safe.
May I feel safe.
Allowing the words to cascade through the mind,
The critical mind,
The emotional mind,
The oldest part of the mind that is really about safety and survival.
Can we allow the phrase,
May I feel safe,
To just move through our experience,
Perhaps dropping down from the mind into the heart,
May I feel safe and protected from inner and outer harm.
The world can feel like a very unsafe place,
Particularly now.
Can we allow ourselves to feel safe,
Even if we might not be safe all the time?
Allowing the breath to breathe itself.
Perhaps we can deepen the experience of the breath into the belly with each exhale,
With each phrase,
Can we soften?
May I feel safe.
When or if you feel ready,
Just allowing the phrase of safety,
The intention of safety to rest somewhere in the mind,
Somewhere in the body.
As we invite in a new phrase,
May I be healthy and strong in mind and body.
May I be healthy and strong in mind and body.
Each breath,
Each moment.
Just allowing these phrases to permeate into our being.
May I feel healthy and strong in mind and body.
Good.
Feeling that breath.
Connecting in to the here and now,
What is the felt sense?
Allowing the next phrase.
May I be at ease.
May I live with ease and comfort of wellbeing.
May I be at ease.
May I be at ease.
May I be at ease.
Each breath,
Each phrase,
Each moment an opportunity to soften,
To let go of fear,
Uncertainty,
Acknowledging fear can appear real.
Uncertainty is really always around.
And doubt,
Doubt is just trying to protect us.
Thank you.
May I be at ease.
Regardless of the situation.
May I be at ease.
The invitation is to take these phrases throughout your day to check in,
Taking a deep breath,
Calming breath,
Building resilience,
Wellbeing.
May I be at ease.
