Hello,
Welcome to your guided meditation,
Release Resistance.
Get comfortable in a seated position of your choice,
Whether on a chair or a cushion,
With your hips higher than your knees and a tall,
Neutral spine.
Rest your hands wherever they naturally fall.
Close your eyes or look a bit ahead of you with a soft gaze.
Begin by taking a few deep,
Slow breaths.
As you exhale,
Focus on releasing any tension in your body.
Relax the muscles of your face,
Your forehead,
Unclench your jaw.
Relax your shoulders,
Arms,
And hands.
Relax your belly so you can breathe properly.
Allow your breathing to be natural and effortless.
Become aware of the flow of air through your nostrils as you breathe in and you breathe out.
Slowly observe the breath as it enters and leaves the nostrils.
Notice the quality,
The pace,
And the rhythm of your breath.
Whenever your mind wanders,
See it as a friendly reminder to come back to your breath.
Slowly bring awareness to your mental state.
See the content of your mind.
What kind of thoughts are there in your mind?
Imagine your mind is the sky and your thoughts are the clouds floating away.
Simply watch them for a little bit.
Allow your thoughts to just be.
Notice how every thought wants to grow,
To take you its way,
To engage you into the story.
Recognize a thought like,
Oh,
It's a thought.
Then slowly let it go.
Refuse to go with the thought.
Decide not to give it your attention but your awareness and willingness to let it float away like clouds in the sky.
If you go with your thoughts,
You feed them and they become more powerful.
A thought arises,
Stays a moment,
And ceases again.
Another thought comes without invitation or reason.
Thought after thought.
They come from the past or future in shape of a memory or fantasy.
And then they go.
They are very impermanent.
Through this process,
You can see you are not your thoughts.
And you have power to choose to allow thoughts to go away.
Slowly bring your awareness to how you are feeling in this moment.
Ask yourself,
How am I feeling?
What do you feel?
Boredom,
Frustration,
Worry,
Anger.
Notice different emotions arising in the moment.
They are just emotions.
Let them pass through you.
If there is any strong emotion,
Breathe consciously through it.
Relax your shoulders and your heart.
Breathing in,
You are aware of that emotion inside of you.
Breathing out,
You are still aware of it.
Whatever comes up,
Be with it without any negativity.
I shouldn't be experiencing this.
But with curiosity,
Imagine you are opening a door and inviting your fear or anger to enter.
You say,
Hello fear,
Hello anger.
I see you.
I am here with you.
The more you resist your emotions,
The more intense they become.
You can only free yourself from that emotional energy with awareness and acceptance.
Emotions give space so you feel better because now there is space around your emotions.
Eckhart Tolle tells us,
Rather than being your own thoughts and emotions,
Be the awareness behind them.
So allow this present moment to come through.
Emotions as well as thoughts are impermanent.
Focus on the present moment,
The here and now.
And experience your body,
Breath,
Mind and emotions just as they are.
In doing so,
You will dissolve away any resistance,
Fear or tension that you may be holding.
Slowly bring your awareness back to your breath at the nostrils.
Notice each inhale and each exhale.
Then take a deep breath in and complete breath out.
Wiggle your toes,
Stretch your arms if you like.
And when you are ready,
Gently open your eyes or lift your gaze.
Thank you so much for joining me in this meditation practice.
