This meditation is on taking refuge from pain.
To begin,
Get still.
Get comfortable.
Get present.
Anchor your body.
Anchor in your body or your breath.
Take a few deep breaths,
Slowly in and out,
Just to get grounded and centered.
Let thoughts come.
Let thoughts go.
When they come,
Note them.
Let them go.
And return to your anchor.
Now feel the life inside you.
Feel it in your hands,
Legs,
Feet,
Head,
And the rest of your body.
Sense your aliveness.
Sense life flowing through you.
Now let yourself be transported to a sacred space.
It can be a real place where you've been or an imagined place.
Some place special,
Safe,
Beautiful,
Soothing,
Calming,
Healing.
Note what you see,
Hear,
Smell,
And feel.
As much as you can,
Immerse yourself in the experience of being in this special sacred place.
You might want to close your eyes for this exercise.
Now sense the presence of a loving being.
Visualize them.
See them beaming lovingly at you.
It can be anyone,
Real or imagined.
Experience a sense of belonging and connection with them.
Now imagine your sacred space being filled with the warmth,
Acceptance,
And kindness of this loving being.
Now imagine the loving being inviting you to bring your troubles and pain into the space of love between you.
That's what is asking for a healing attention in your life,
Your pain.
When are you believing about yourself that is causing suffering?
Yet let yourself feel the fullness of what this is like.
What are you most leading in this moment to feel safe,
To feel loved,
To be seen,
To be reassured,
To be comforted,
To be accepted,
To be forgiven.
Let what you need be a prayer to the loving presence,
Express and communicate your longing.
Imagine what you most long for being offered by the compassionate being.
Put your hand on your heart to receive.
Let it flow into the most wounded places of your being.
Let your hurt,
Fear,
Pain,
Anger,
Or sorrow dissolve in this merciful presence.
Let body,
Heart,
And mind release into and emerge into loving awareness.
Engage with the loving being.
Be the loving awareness that you visualize in your mind's eye.
Let yourself be both the holder and the help.
Now imagine there is an ocean of awareness that is holding the waves of thoughts and emotions on the surface.
Feel the currents.
Feel their belonging to the ocean.
Feel the still ground of being within you and its oneness with your sense experience.
Feel a sense of divine oneness and wholeness.
From this place of awareness,
Sense that your pain is real but not true.
When you are ready,
You can open your eyes and continue about your day.
As you do,
See if you can sense this divine presence with you continuously in the background of your mind.
See how much you can bring that presence that you evoke in this still awareness exercise.
See how much you can bring this divine presence image into the movements of your day.
