Welcome to Making Meditation Mainstream 10-Minute Meditations.
My name is Henry.
The meditation theme for today is This Too Shall Pass.
If we spend some time to ponder the world around us,
From a big scale to a small,
The birth and death of stars in the sky,
The certainty that today will end and bring in a new day tomorrow,
The aging of our bodies,
Pain from a stubbed toe dissipates,
The joy of a goal in a sports match,
A thought we just had.
None of it is eternal.
Nothing is truly permanent.
When we really know this,
As it applies to everything,
And especially our thoughts and emotions,
We cease to see them as concrete.
These cease to take hold of us.
We note they're arising,
They're lingering if they linger,
And they're eventual passing.
Now get yourself settled as we will now begin the meditation sequence.
Take a moment now to just settle and relax.
Close your eyes.
And together let's take three breaths.
And on each exhale,
Allow yourself to relax more and more.
Bring yourself into the present moment.
Allow the past to be the past and the future to be the future.
You are safe.
In this moment,
Right now.
And to let everything else go for this moment.
Place your attention on the top of your head and allow a deep sense of relaxation to cascade slowly down onto your face.
Feel your eyes become heavy.
Release your jaw,
Soften your mouth,
And allow your tongue to sit comfortably on the roof of your mouth.
Allow your shoulders to fall away from your neck.
Completely relax your arms.
Release your stomach.
And feel your legs and feet become completely relaxed.
Now place your focus and attention upon the breath.
Watching the inhale and exhale of the breath.
Witnessing the rise and fall of the chest.
Should you have thoughts or distractions,
Just acknowledge them.
Allow them to drift slowly away and calmly return your attention back to the rise and fall of your chest.
Come back to the depths.
Take a moment now to contemplate the theme for today.
Thank you for joining Making Meditation Mainstream.
