Today we practice creating peace on the planet by creating peace within ourselves.
Setting intentions and affirmations is very powerful,
But for our short practice together today we lay them aside in order to be present with whatever arises without manipulation or resistance.
Start by just sitting quietly.
Sitting quietly allow yourself to breathe fully into your belly.
If it's possible,
Try to sit in a way that allows your spine to be long and relaxed.
If you're uncomfortable this way,
Lie down on your back and let the ground support you.
Expand your belly and chest with every breath.
Instead of forcing your breath to be deep,
Simply feel your breath as it is moving into your chest and allowing your belly to rise and fall softly.
Just inhaling and exhaling.
Letting your breath be your only focus for right now,
Setting aside your intentions and goals.
As you settle into a natural breathing pattern,
Notice your thoughts as they arise.
Instead of focusing on your thoughts,
Let them come and go.
Instead of following your thoughts,
Stay right here with your breath.
Again a thought may arise.
Simply stay with your breath.
If it's a strong thought,
Let it arise and pass and then return to your breath.
Notice that the birds outside don't stop singing when you focus on your breath.
The activity outside your door doesn't stop.
The activity of the world around you doesn't stop.
And your thoughts don't stop.
Thoughts come and go.
We stay.
We breathe.
Peace is found when we stay.
We stay in and create one tiny moment of non-judgment,
Equanimity with our breath and gradually the moments are strung together.
As you practice staying with your breath,
Begin to notice the sensations in your belly,
Chest and spine.
Can you gently elongate your spine and become aware of the expansion from your breath moving deeper into your torso?
You can place your hands on your hips to lengthen your spine without as much effort.
Breathing in this way,
Return your focus to your breath but maintain your awareness on your torso.
For the next few moments,
Practice staying instead of reacting to your thoughts.
Notice how clever your thoughts can be in their effort to distract you from your breath.
Your ego may call to mind certain memories or dreams,
Saying,
See,
Aren't you sad?
Or See,
Aren't you peaceful?
Or See,
Aren't you in pain?
Be patient and even amused by your ego's attempts to gain your attention.
Without reacting to your ego and its endless parade of thoughts,
Return your focus to your breath.
We begin to observe that our reaction is not always needed and that our ego is baiting us all the time in our practice and in the world.
By staying with our breath,
We see that we do not need to take the bait and can instead rest in a state of peace.
How does your body feel when you stay?
When you choose to focus on your breath instead of reacting to your thoughts?
How are you sitting?
What does your chest feel like?
Your belly?
Your shoulders?
Being aware of the sensations of your body,
Keep focusing on your breath.
You can listen to thoughts that are present inside your heart.
Softly begin to allow your breath to become more natural.
You can stretch if that feels good to you,
Moving slowly and taking your time.
In our practice,
It is in staying with our breath and bodies instead of reacting to what arises that inner peace is found.
As you take your practice into the world,
Remember that it is in staying with the present moment instead of reacting to the actions of others that peace is created.
You are powerful,
You are loved,
You are wise.
You are here to create peace,
And it is within you all of the time.
