Hello and welcome to my Insight Meditation page.
My name is Kimberly Johnson.
Today we're going to meditate on and contemplate a beautiful quote that has moved me deeply and that I've been just kind of in constant conversation with.
And before we begin we're going to just let the body settle.
And we can do this by just moving the body around,
Wiggling the body,
Allowing yourself to get out all of the little wiggles,
The little adjustments,
The little agitations and responsibilities that we hold in this body.
Giving yourself permission to shake them out and to choose,
To really choose,
To be in here.
As you choose to be here letting go of anything that occurred before this time and letting go of anything that's going to occur after this time,
Knowing that you can always go back to that once this meditation is complete.
As the body settles,
Bring your awareness and your attention to the face and begin practicing letting go.
Letting go of the tension that's right here in the face,
The forehead,
Letting it smooth and relax,
The cheeks and the jaw line,
Letting them relax.
Gently moving down the body to the shoulders,
The chest,
The upper back,
Just letting go.
Moving a little bit further down the body,
Bringing the awareness to the belly,
Letting the belly fall open,
Relaxed.
Moving down to the hips and the legs,
The hands and just practicing letting go.
Knowing that you can choose to just be here for this time.
That you can pick up all of the things that you let go of as soon as the bell rings.
And as the body settles,
If you haven't already,
Maybe letting the eyes close down.
And allowing all of your awareness to gently land on your breathing.
The inhales,
The exhales.
And the exhales.
Knowing that the mind will wander and knowing that that's totally okay and normal.
And every time the mind wanders,
We have the opportunity to notice it and then to intentionally bring our awareness right back to our breath.
We're going to gently move the awareness from the breath back to my voice.
I'm going to recite the quote two times.
And your only job is to just ponder the quote.
Notice what comes up and allow your mind to just explore,
To be with whatever this quote evokes.
Maybe at the end of your life,
Your entire experience will just be made up of where you chose to put your attention in each moment.
Maybe at the end of your life,
Your entire experience will be made up of where you chose to put your attention in each moment.
Maybe at the end of your life your entire experience will be made up of where you chose.
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Notice where your attention has gone and bring it right back to the quote.
Maybe at the end of your life,
Your entire experience will be made up of where you chose to put your attention in each moment.
See,
This truth you've made Central USA.
Meaning,
You don't take pride in your own Notice if the mind has wandered and actively choose to bring it back to this contemplation.
Maybe at the end of your life your entire experience will be just where you choose to put your attention in each moment.
If this is true,
Where do you want your attention in life?
And where do you not want your attention in life?
And where do you want your attention in life?
If this is true,
Where do you want more of your attention to be in life?
And where do you want your attention in life?
Now practice visualizing it.
What would it like,
Be like,
To practice that attention when you talk to yourself?
When you think about yourself?
When you are with yourself?
Now visualize it with others.
Where will your attention go in your relationships?
Where would you like to practice putting your attention in relationships?
Lastly,
Visualize your day-to-day life.
Where would you like your attention to be as you walk through your day-to-day life?
What are the things you want to focus on,
Think about?
What are the things you want to focus on,
Think about?
Take a deep breath.
And I want you to just notice how you feel.
Notice what came up without judging it,
Just noticing.
Letting the body get really relaxed as we begin to move toward completion.
In each moment we have the choice to think about the things we love,
The things going right,
The things we like about ourselves or others,
The sound of the birds,
The smell of the rain,
Or we have the choice to think about the things going wrong,
The things we dislike about ourselves or about others,
The things that are hard in life versus the things that feel great in life.
Each moment we have choice and where we direct our attention is what creates the experience of life that we have.
Taking a deep inhale and a deep exhale.
Each moment we practice placing our attention exactly where we want it to be.
Taking one more deep breath,
Exhale,
And bringing your attention to the sound of the bell as it pulls us out of meditation and back into our life.
Letting the body get really relaxed as we begin to move toward completion.
