I dedicate this meditation to every person who is intentionally building a better relationship with him or herself.
When there is peace within,
There will be peace in our world.
Let's begin.
Sitting comfortably in preparation for meditation.
If you are sitting in a chair,
Feet are flat on the floor.
Mind is straight.
Shoulders are relaxed.
Chin parallel to the floor.
Tongue is resting down off the roof of the mouth.
Cheeks are relaxed.
Muscles behind the eyes are relaxed.
Forehead is relaxed.
Bringing attention to the breath.
Breathing deeply so that as you inhale slowly the belly expands.
And as you exhale the belly slowly contracts toward the spine.
I will count a couple of breaths for you to get you started.
Inhale 2,
3,
4.
Inhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6,
7,
8.
Continue breathing on your own.
Keeping all attention on the breath.
Allow thoughts to just come and go like clouds passing by in the sky without any consequence.
If at any time you become distracted by thought,
Gently guide it back to the breath.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Staying with the breath,
Keeping the face relaxed and the jaw soft.
Inhale 2,
3,
4.
For every time that you guide your attention away from your thoughts,
You are reminding yourself that you are not your thoughts.
And you draw your attention inward to the consciousness that is flowing through your entire body.
The consciousness that is you.
The body of thought.
The body of thought.
The closer you stay to this pure consciousness,
The more it shines through your personality.
And when you let this consciousness shine through your personality,
It has a capacity to heal.
It has the capacity to forgive yourself and others.
It is through this consciousness,
In those moments when we're feeling alone,
That we are reminded indeed we are not alone.
We are all connected and loved.
And that you are enough.
You are lovable.
You are free.
You are free.
And let this consciousness freely flow through you.
And let this consciousness flow through you.
And let this consciousness flow through you.
Breathe.
And let this consciousness flow through you.
And let this consciousness flow through you.
And let this consciousness flow through you.
And let this consciousness flow through you.
Taking a moment to bring your attention to your heart.
And expand that awareness to the center of your chest,
The heart center.
And allow the feeling of self-love to radiate in your chest.
May this love be unconditional,
Forgiving,
Compassionate,
Patient.
And may this love give you the permission to allow the love from the world around you enter your being.
Let love in.
Take a moment and bring to mind all of the people that you love and feel connected to.
And who also love and feel connected to you as well.
And allow that love to flow in and through you and out into the world again.
You are surrounded,
Wrapped in love.
And may this love radiate wherever you go.
And let this consciousness flow through you.
And let this consciousness flow through you.
Thank you.
Slowly take a moment and wiggle the fingers.
Gently turn the head from left to right.
And slowly open the eyes.
Keeping the gaze soft.
Bringing your palms together at the heart center.
Take three deep breaths and a moment of gratitude for being so loved.
Thank you for taking care of you.
Namaste.
