Well,
This is a perfect opportunity to take some time for yourself to align with your mind and to really just get back into sync with that most essential aspect of you.
During this meditation,
We will find space and time to acknowledge the relationships in our life.
Finding those relationships in our life,
At times difficult,
At times joyful.
Sometimes our relationships are bruised and battered.
Sometimes our relationships need nurturing.
Sometimes our relationships require presence,
Full presence.
And so during this meditation,
We will find time to just acknowledge those relationships in a loving kindness foundation.
Let us begin.
Firstly,
I'd like for you to find just a perfect place for you,
A place comfortable and securing.
Perhaps it's a favorite pillow or perhaps it's a favorite chair.
Perhaps it's lying down on your stomach or on your back.
Wherever that perfect place for you is right now,
I'd ask that you find that place and just settle into it.
Feel your body as it begins to settle into your space.
And when you've found that space,
I'd ask you to take a very deep breath in for five counts.
Let's go now.
Deep breath in.
One,
Two,
Three,
Four,
Five.
And deep breath out.
Five count.
One,
Two,
Three,
Four,
Five.
Let's do it again.
Breathe in for five count.
One,
Two,
Three,
Four,
Five.
And now out through the mouth.
One,
Two,
Three,
Four,
Five.
And just be.
Take notice of the sounds as your body comes to stillness after breathing.
Notice of the sensations of your skin.
Perhaps you feel heat.
Perhaps you feel a cooling sensation.
A breeze of some sort.
A tingling somewhere in the body.
Acknowledge that tingling,
That breeze,
The feel of your skin as you observe your breath and witness the rising and falling of your chest.
Breathe in.
Breathe out.
This is a fantastic time to remind you that your mind might wonder during this process of acknowledging your body and your space and the gravity of your body.
And if your mind does begin to wonder,
That's fine.
Please don't make yourself wrong for the wandering of your mind.
It's quite natural.
You are doing this just right.
As the mind wonders,
Allow the thoughts to come.
Acknowledge them and watch them go.
And the best way to do so is to just focus completely,
As much as you can,
On your breath.
The rising and falling of your chest.
The expansion of your diaphragm.
A clearing feeling of the air passing through your nostrils,
Through your esophagus,
Down into the lungs,
And expand them like the wings of a butterfly.
Be here now.
Breathe in.
Breathe out.
And you might find,
Just when it's right for you,
You might find that allowing the tension in your shoulders to just drip and drain away,
And allow loosening through your shoulders.
And you can feel it loosening through your legs.
Perhaps you can feel the blood coursing through your legs.
Perhaps you feel a tingling in your toes or in your fingertips,
Or somewhere on your body.
Acknowledge and say goodbye to it.
For the moment is yours,
Here and now.
And all you need do is focus on your breath.
Your breath is the one aspect of your existence that requires your attention,
Just now.
Remember that your breath is a refuge from the pain,
The strain,
The excitement,
The joy,
All of the emotions that make up our sentient experience as humans.
All of these emotions,
All of these distractions from the here and now are good,
But just now is what is most important.
And this is a good time.
Perhaps this is a great time if you feel so moved,
Or perhaps you will say with me these words.
Peace to all my relationships,
Peace inside my relationships,
May there be peace that comes from my relationships.
We'll say it again,
Peace to my relationships,
Peace in my relationships,
May there be peace that comes from my relationships.
Peace to my relationships,
Peace inside my relationships,
May there be peace that comes from my relationships.
Take a deep breath for five counts.
One,
Two,
Three,
Four,
Five.
And this time expel with a sigh like this.
One,
Two,
Three,
Four,
Five.
Ah.
Let's try that again.
Deep breath.
One,
Two,
Three,
Four,
Five.
Ah.
Now as we come to the end of our relationship meditation,
I again would like to thank you for sharing your time with us.
I'd like to thank you for giving this time to yourself.
Truly when you give to yourself,
You give to your relationships,
You give to your community,
You give to our world.
If your eyes were open,
Fantastic.
If your eyes were closed,
Now open them very softly and slowly continue to observe your breath.
As you look around the room,
You just witness the colors,
The shapes.
You witness this magnificent reality that we are participating in.
I am California now.
California now.
.
