Find a comfortable position where you will not be disturbed,
Either seated or lying down.
Hands on the lap,
Pull the knees,
Palms up or down.
Close the eyes or lower the gaze,
Shutting out the external and drawing the focus inward.
Relax your shoulders,
Neck,
Jaw,
The tongue,
Skin around the eyes and eyebrows,
Forehead and the hips and pelvis.
Relax your shoulders,
Neck,
Jaw,
The tongue,
The eyes and eyebrows.
Relax your shoulders,
Neck,
Jaw,
The tongue,
Skin around the eyes and eyebrows.
Letting the mind focus its attention on the breath.
The physical sensation of the breath,
The rising and falling of the abdomen,
Chest.
The sensation of the air as it travels in and out to the nostrils or mouth.
Letting yourself settle into this space,
Into this awareness.
And as you allow the mind to settle down,
Bringing your awareness to the breath,
It adds the same effect on your mind as water and mud in a glass.
When the water and mud are stirred up,
When they're constantly moving,
As your mind and life may be,
It's hard to see clearly.
But when we stop and settle and be still,
When we put down that glass,
It can allow the mud to fall to the bottom and the water becomes clear.
With our meditation,
We're enabling things to settle.
We're allowing the mud to fall down so that our mind becomes clearer and so that we have the space and time to choose to be open to change.
We're human.
We're imperfect.
And sometimes our behavior takes us away from how we really want to live.
Sustainable change in our lives depends on two things.
Mindfulness,
Or being present with what is,
And the right use of our will.
It's necessary to be present with what is happening in order to shift our behaviors.
And then we need to use our will to train our thinking and repattern our behaviors so that they're in line with what we really want and how we really want to live.
So remain present in the here and now.
And when you find your mind wandering,
Gently bring it back,
Using your will to stay,
To stay here.
Set your intention to be open and receptive to change.
For the next few minutes meditating,
Resting your awareness on what that means for you to be open to change.
Or mentally repeating to yourself an affirmation,
I am open to change.
I am ready for change.
Or I welcome in change.
Change is always occurring in the world,
Both within and without.
Lessen your resistance to change.
Let yourself be flexible to shift and sway with life.
Take a deep breath in through the nose.
Sigh it out of the mouth.
When you're ready,
Opening up the eyes and deciding how you would like to continue with your day.
