During the course of this meditation,
We're going to explore five different emotional states using music to explore each one of these feelings.
For the first half of each category,
I will guide you,
Give you some suggestions.
For the second half,
You'll be allowed to explore on your own and allow your mind and body to go wherever the music and the moment takes you.
To begin,
Find a comfortable position lying on the floor.
Feel free to cover your eyes with an eye pillow or a piece of clothing or simply allow your eyes to settle closed.
Start by becoming aware of your body.
Become aware of the weight of your body,
The connection of your body to the ground.
Any sensations you're feeling,
Tingling,
Any weight in the body.
Simply surround these with your awareness.
Feel your connection to the earth.
Start connecting with your breath.
Take some deep cleansing breaths,
Feeling your lungs expand as you breathe in and feeling a sense of release as you breathe out.
Take three breaths on your own at your own pace.
Very good.
You find yourself in your body.
As you breathe,
Allow any tension,
Anything you've been holding on to,
Slowly release.
As you find tension in the body,
Focus on it as you breathe in and then release it as you breathe out.
Feel the wind or any air that's brushing your skin.
Feel the temperature of the air.
Imagine you're lying in a field of cool grass,
The sun warming your body.
Relax the muscles of your face.
Relax the back of your tongue.
Relax your forehead center.
Allow the mind to be at peace.
The body soft,
The body soft,
The mind soft.
Continue exploring the sense of relaxation and the sounds you're hearing.
You've Tititized bodhicitta movement while meditating through the super performance Now begin to draw your focus and awareness in.
Place your awareness on the sound that you're hearing.
Notice when your awareness gets pulled away from the sound.
When it does,
Softly and gently bring it back to the immediacy of what you're hearing.
Find the balance between focusing and relaxing.
Take the same focus.
And apply it to your body.
Notice where your mind goes in your body.
What's the first place it goes?
And focus there.
In the same way.
Imagine there are a pair of hands that are coming out and encircling this part of your body,
Holding a shape around it.
Notice how that changes over time.
Continue working with your focus on your own.
Either working with the sound or working with sensations in the body.
And practicing a kind and gentle,
Relaxed focus.
Of your Worcester residence.
Allow your focus to relax,
To become broader,
And allow it to freely float between the sound of my voice,
Between the music that you're hearing,
Any thoughts you might have,
Any sensations.
Invite a creative spirit to your meditation.
Try visualizing something,
A scene or whatever pops into your head first,
And allow that scene to unfold as you paint more and more detail,
Taking inspiration from however the music,
However the moment is moving in.
Breathe in and imagine that the oxygen,
The air you're breathing in has a certain color drawn from your visualization.
And as you breathe in,
That color is filling your chest,
Filling your body,
And then that visualization is continuing to unfold within you.
And allow the mind to be completely free,
Completely open to wherever it needs to go,
Wherever it needs to explore,
And simply be witness to whatever that is.
Continue exploring this creative spirit,
This openness,
This freeness,
For the next two to three minutes.
Move your mind and your awareness to your heart.
Surround your heart with your awareness.
Relax the muscles around your heart.
Relax the chest.
Feel the circulation in your body.
Feel how this amazing engine is working for you.
The sensations of warmth,
Of openness.
Allow the heart to be nourished by this moment.
Imagine the vibrations you're hearing traveling to your heart and filling it up.
Taking off any rough patches,
Taking away any tension.
Feel any sense of connection you have through your heart,
To those closest to you,
To those present.
Imagine your heart speeding as one.
Continue to explore your heart and the sensation of love on your own.
Exhale the breath and take a deep and energizing breath in.
Notice the energy that you've cultivated inside you.
See if it dances along with the sound of the music you're hearing.
Feel the freshness,
The sound of water passing over your body,
Passing through you.
Imagine the path of the nimble stream you're hearing as it moves through a forest down to the ocean.
Bring a little bit of movement into the body.
Curl the corners of your lips into a slight smile.
Notice how your nervous system reacts.
Notice what's inside of you that flows like water.
Notice how this flow spreads throughout every inch of your body.
Continue exploring this sense of energy inside you,
This refreshing quality,
This crispness for the next two minutes.
So so so so As you feel ready,
Gently roll to one side before coming to a seated position.
Move slowly and mindfully into the rest of your day.
So
