So one of the major pieces that I have found useful and helpful in stabilization and resourcing is a feeling of safety.
Safety within the practice,
It fosters a sense of trust.
Also safety within our hearts and minds.
Just the feeling of safe.
As part of the heart practices,
Part of the what's called the Brahma Viharas or the divine abode,
The set of compassion practices.
So we're going to sit in a practice or be in a practice of safety.
It's a repeated phrase practice.
And I'm going to shift from safety into contentment and then into ease.
So I'll be using these three instructions.
And it's very similar to relax,
Observe,
Allow because that's what we're doing.
We're just using phrases as the focus point instead of the breath or the body.
So we'll just begin sitting in a way that is relaxed,
Comfortable.
You can allow the eyes to close or be downcast,
Whatever works for you.
Connecting in with this,
Maybe the diaphragm or your center.
Seeing if you can breathe into that place just below the lung,
Just below the chest cavity.
And then just begin to use the word safety or safe.
Notice what comes up without running with the story,
Relax,
Observe,
Allow.
And then the invitation is to expand the phrase,
May I heal,
Safe.
May I heal,
Safe.
May I heal,
Safe.
May I feel,
Safe.
Over and over.
Perhaps finding the rhythm with the breath.
Allowing the words to kind of cascade from the top of the mind or the brain all the way down into the heart,
Into the belly.
May I feel,
Safe.
May I heal,
Safe.
Expanding the phrase,
May I feel safe and protected from inner and outer harm.
May I heal,
Safe.
May I heal,
Safe.
May I heal,
Safe.
May I feel,
Safe and protected from inner and outer harm.
May I heal,
Safe.
May I heal,
Safe.
So staying with that phrase if you'd like or inviting in a new phrase.
May I be content.
May I be content or contented.
May I be content.
May I be content.
Again,
Whatever else arises,
Relax,
Observe,
Allow as we continue with the phrases.
May I be content.
May I be content and happy.
May I be content and happy in this life.
May I be content.
May I be content.
May I be content and happy in this life.
May I be content.
May I be content.
Seeing if we can stay connected to the felt sense in the body as we allow these phrases to cascade from the top of the brain down through the central nervous system into the belly.
May I be content.
May I be content.
Continuing with that phrase or inviting in another.
May I live with ease.
May I live with ease.
May I live with ease.
May I live with ease.
May I live with ease and well-being.
And may I live with ease and well-being.
So for the next few moments,
Shifting if you can to cultivate some gratitude,
Some gratitude for your practice,
For your life,
Just as it is.
No need to tinker.
Some gratitude for this center.
Some gratitude for your teachers.
Some gratitude for your loved ones,
Support people.
Some gratitude for the Dharma.
May all beings benefit from this practice.
May all beings everywhere be free from suffering.
May we all be free.
May we all be free.
