Welcome to day 5 of the awareness sequence.
During today's meditation,
We rest our awareness on feelings.
Feelings allow us to experience an endless array of emotions.
They are what gives us the ability to experience the joy and sorrows that life and all it ups and downs bring to us.
Feelings are a powerful tool.
They tell us a story.
And we can use them to navigate through life.
Become aware that feelings are always temporary and always show pause.
As always,
We start our meditation by getting comfortable.
And whenever you are ready,
You may close your eyes.
Take some time to arrive in your room and in your chair.
Notice how you are feeling at this present moment.
Notice where you feel the sensations in your body.
Now take a moment to look at your thoughts and emotions that are passing through you.
And how those thoughts and emotions are making you feel.
Remember that you are not those thoughts and those emotions.
Those emotions and thoughts are just passing through you and shadow over your true self.
With meditation,
You give yourself the space to get closer to your ever-present witness inside of you.
Meditation gives you the space to get to know your true self.
The you,
Free from conditioning,
Beliefs and judgments.
By taking the time to go within and being in close contact with the real you,
You will start noticing small changes and benefits in your everyday life.
Now in your own time,
Take a slow and steady breath in.
Feeling your belly rise as you do so.
And breathe out and watching your belly gently recede.
Breathing in,
Feeling your belly rise and breathing out,
Feeling your belly fall.
You may now rest your awareness on the rising and falling of your belly.
Noticing your belly expanding on the inhale and soften and releasing on the exhale.
When you exhale,
Feeling your body releasing all the tension.
Feeling relaxed and calm and peaceful.
I invite you now to think of a moment in your life when you felt powerful.
If nothing pops up for you,
Don't worry at all.
Just imagine you are feeling powerful.
Try to embody that moment or try to embody that feeling.
Where do you feel it in your body?
What sensations are you feeling?
And what thoughts are arising when you are feeling these sensations?
You may now let go of that feeling of powerfulness.
And now tune into a moment when you felt loved.
Love for yourself or love for someone else.
Embody that feeling of love.
What sensations are you experiencing?
And how intense is the sensation?
Tune deeper into this feeling of love and expand this feeling throughout your body.
You may now let go of the feeling of love.
Every feeling will come and go.
The unpleasant feelings and also the positive feelings.
Everything will pass and every feeling is temporary.
And in this new found state of awareness,
I invite you to rest your awareness on your breath or on this feeling of love or powerfulness.
You can use this feeling of love,
Powerfulness or your breath as your anchor.
A place of awareness to come back to whenever your mind is roaming onto thoughts,
Feelings or physical sensations.
You may now let go of this feeling of love.
And now tune into a moment when you feel loved.
And now tune into a moment when you feel loved.
And now tune into a moment when you feel loved.
And now tune into a moment when you feel loved.
And now tune into a moment when you feel loved.
Whenever you notice your mind has wandered off and is no longer resting its awareness on the feeling of love,
Powerfulness or on your breath,
Be totally okay with it.
Be gentle to yourself.
Roaming off onto thoughts is an integral part of the meditation,
So there's no need to blame yourself.
You will be sure to wander off again.
And whenever you happen to remember,
You no longer rest your awareness on your anchor.
Use that moment to kindly and gently return your awareness back to the feeling of love,
Powerfulness or your breath.
And now tune into a moment when you feel loved.
And now tune into a moment when you feel loved.
The moment we accept what is is the moment filled with awareness.
Notice the moment we accept our feelings,
Our thoughts and our physical sensations.
And now tune into a moment when you feel loved.
And now tune into a moment when you feel loved.
And now tune into a moment when you feel loved.
You are not your feelings.
You have feelings.
You are experiencing feelings.
And use these feelings as your compass,
Your call to action.
Gradually starting to deepen your breath and become aware of your body once more.
Deepening your breath.
And very gently start to bring small movements into your body by wiggling your fingers and toes.
Breathing your arms and legs and gradually expanding these movements to the rest of your body.
And now notice how you feel and set the intention to carry these feelings with you throughout the rest of your day.
