Relax your mind and body.
And sit with curiosity.
Have you ever seen a bird?
Just sitting in your yard.
If you are sitting on the floor,
Sit in a comfortable position and support your back.
If you were sitting on a chair.
Support your lower back.
Lengthen your spine.
Soften your shoulders.
Place your hands on your thighs.
Feel your feet on the floor.
This is called grounding.
Bring your body to a relaxed yet alert position.
To do this guided practice together.
In Allah's name.
Asalaamu Alaikum Lower your gaze.
Close your eyes.
Focus inwardly.
And bring the remembrance of Allah subhanahu wa ta'ala.
Into your mind.
Take a deep breath in.
And let a long breath out to fully relax.
Let us do two more of those.
Deep breath in.
And a long breath out.
Now let us breathe normally.
No need to shorten.
Or lengthen your breath.
Just breathe in.
And breathe out normally.
And as you breathe.
Focus upon the presence of Allah.
In your heart.
Every breath.
Every moment.
Is a gift from Allah.
And we bring a sense of gratitude into our heart,
A smile on our faces as we concentrate on Allah's presence with every breath.
We are now going to focus on Allah's presence by using لا إله إلا الله There is no God but Allah Let go of everything around you while saying,
لا إله إلا الله Say it aloud or to yourself.
لا إله إلا الله لا إله إلا الله you you you you Let go of everything,
All worries,
All concerns,
All anxieties.
All sorrow.
Just focus on saying.
لا إله إلا الله لا إله إلا الله Keep focused on la ilaha illallah,
La ilaha illallah.
But now,
Bring it deep into your heart.
Keep bringing la ilaha illallah into your heart by saying it.
Now,
Think of Allah.
Existed when nothing else did.
Allah will remain after the universe is no more.
Let go of everything.
And just focus on Allah in your heart Bring la ilaha illallah.
Deep into your heart.
لا إله إلا الله Now think of Allah who is closer to you than your jugular vein.
Allah who loves you more than your mother and father.
Keep breathing.
And bringing into your heart.
لا إله إلا الله keep repeating la ilaha illallah la ilaha illallah There is no one who can benefit you,
Harm you.
Give or take.
Accept Allah.
لا إله إلا الله لا إله إلا الله No one can make you happy.
Or sad.
Without the permission of Allah.
لا إله إلا الله لا إله إلا الله Keep breathing and bringing la ilaha illallah.
Deep into your heart.
The physical heart is connected to the spiritual heart.
لا إله إلا الله لا إله إلا الله leave everything behind.
All your attachments.
All sorrows and joy.
Hold on with all your being to the remembrance of Allah.
لا إله إلا الله لا إله إلا الله Let us pray.
Oh Allah,
We beseech you.
By the greatest remembrance,
La ilaha illallah,
Affirming our faith.
Asking for your safety and protection and pleasure in this world and in the next.
Now focus again in your heart and feel how safe and secure you are by Allah's protection.
Before we finish.
Focus again your attention on your breath.
Just breathing in.
And breathing out normally.
For a few short moments.
We ask Allah.
To forgive and cleanse.
All our sins and shortcomings.
We send his blessings to the beloved messenger of Allah,
Muhammad.
May Allah bless this practice.
Infinite praise and thanks to Him alone.
You may open your eyes,
Gently take in your surroundings.
After you finish.
Write down the main experiences,
Insights,
Or questions from today's practice.
And your notebook.
