Hi my friends and welcome to this very simple no frills meditation.
Sometimes I have found that the simplest meditations can be the best.
So no music,
No frills,
Just me and you and all our friends from all around the planet having a simple meditation together.
In my experience with Centering Prayer and Contemplation and Vipassana meditation,
Those group meditations that I have experienced have been extremely gratifying.
There is something about corporate silence.
And so as we begin this meditation,
As we start to just get settled,
Just acknowledge that your fellow meditators are here with you.
Even if we are not meditating at the same time or in the same time zone,
We are all in it together.
So acknowledge that unity.
And as you find a comfortable seat or position that works for you,
Just see if you can make yourself even 10% more comfortable in whatever way suits you best.
Acknowledge any sounds in the distance.
Noticing each one,
Just acknowledging that they are there.
And bring your awareness closer into your space.
Notice any sounds you might be hearing,
Including the sound of my voice,
The sound of your own breath,
Any belly noises that might be going on.
Notice the temperature of the air.
As you close your eyes or soften your gaze,
Just notice the light that you might perceive shining through your eyelids.
Begin to invite more relaxation in as you swallow in your throat,
Noticing any tastes in the mouth.
And allow all of these sensations to fall away as you begin to bring your awareness to the breath.
And perhaps softening your belly to allow for a fuller belly breath.
And just allowing the belly to deflate on your exhale.
Slowly closing your lips,
Breathing through your nose.
Invite in a deeper inhale,
Now filling the belly,
The ribs,
And the chest.
And then through your nose,
Slowly exhale.
And again,
Each breath a new opportunity to fill belly,
Ribs,
Heart space.
Each exhalation,
An opportunity to let go.
Heart space,
Ribs,
And belly.
And inhaling deeply and slowly.
Exhaling long and full breaths.
Do your best to keep your awareness on the breath.
As your thoughts arise,
As they naturally will,
Just be grateful for whatever shows up for you.
Watch it for a few seconds.
And then gently encourage your awareness back to your breath.
As you inhale,
Feel the cool breath,
Grazing your nostrils.
And as you exhale,
Feel the warmth of the breath,
Gently caressing your upper lip.
Keep the breath moving slowly,
Intentionally.
Noticing that each breath might be a little bit different.
Acknowledging that it's okay.
Welcoming each breath,
Accepting it for what it is,
And then letting it go.
You're doing a beautiful job.
Keep your awareness on the breath.
Every inhale,
An opportunity for a new beginning.
Every exhale clears you out for some new delight.
Thoughts that come in are simply visitors.
Meet them at the door laughing,
And then show them the door and come back to your breath.
Nice,
Slow,
Deep inhalation.
Long,
Slow,
Mindful exhalations.
Rumi writes,
This being human is a guest house.
Every morning a new arrival.
A joy,
A depression,
A meanness.
Some momentary awareness comes as an unexpected visitor.
Welcome and entertain them all.
Even if they're a crowd of sorrows who violently sweep your house empty of its furniture,
Still treat each guest honorably.
He may be clearing you out for some new delight.
The dark thought,
The shame,
The malice.
Meet them at the door laughing and invite them in.
Be grateful for whoever comes,
Because each has been sent as a guide from beyond.
Gently begin to deepen the breath and bring some small movements into fingers and toes.
Perhaps turning your head from side to side.
Just notice how you're feeling in this moment after the practice.
And carry this peace with you throughout your day.
Perhaps finding some gratitude for whatever shows up,
Knowing that each visitor is a possible guide from beyond.
Thank you for practicing today.
Namaste.
