Hi everyone,
Welcome.
My name is Kira Michelle.
We'll be doing a short guided meditation today.
Go ahead and find yourself in a tall seat.
Feel your sit bones rooting down into the ground or to the pillow.
Crown of the head reaches up towards the ceiling.
Your ears,
Shoulders,
Hips all in alignment.
You're welcome to have your palms facing up on your thighs for a level of openness,
Non-attachment.
Palms facing down on your thighs if you're feeling flighty and anxious.
You're also welcome to bring one hand to your heart for an element of connection.
Let's begin by taking a few deep full breaths in.
Inhaling through the nose.
Exhaling.
On the inhale,
Bring a feeling of compassion,
A sense of acceptance towards yourself.
And on your exhale,
Envision you could just peel judgement off of your bones.
Inhaling compassion.
Exhaling,
Releasing judgement.
As you're sitting,
Begin to notice the quality of your breath.
Where in the body are you breathing?
Is it full?
Is it deep?
Or are you still breathing in the chest?
Short and shallow?
On the inhale,
Can you envision blowing up your belly as if you were blowing up a balloon,
Front to back,
Side to side?
Allow the ribs to expand laterally to the front and then also behind the heart cavity.
On your exhaling,
Feeling as though everything's releasing,
Surrendering,
Letting go.
We begin to notice the quality of the mind,
The fluctuation of the thoughts,
The movement of your emotions.
As we begin to investigate the emotions,
The mind,
Notice any attachment or aversion.
If there's feelings of judgement or feelings of pride,
Knowing that neither are right or wrong,
To simply noticing when we attach to things that feel good and how we have a tendency to push things away that feel uncomfortable,
Whether they be thoughts,
Feelings,
Emotions,
Rather than trying to control the mind or trying to make the mind stop altogether.
Can we view the mind as if we're sitting watching ocean?
The waves sometimes are crazy,
Sometimes out of control,
And then other times very mellow,
Very relaxed,
Very calm.
The fluctuations will always be there.
How we deal with the fluctuations is what will affect us more.
Through this practice of meditation,
We learn how to surf the waves.
We learn how to swim.
With practice,
We no longer feel like we're drowning in thoughts and emotions.
We learn how to ride the fluidity.
We learn how to ride this emotional journey of being human.
Let's take three deep full breaths in.
Exhale,
Releasing.
Feel an element of release,
Of letting go.
Again,
Inhale,
Pull your air in,
Bring it in with compassion,
Acceptance.
Exhale,
Surrendering,
Releasing,
Letting go.
Last breath,
Just like this.
Slowly start to flutter your eyes open,
Bringing yourself back into the awareness of the space around you.
Thanks so much for joining.
Enjoy your day.
