Welcome.
Welcome to our meditation today.
The eye of the storm.
Find a comfortable sitting position.
With your feet flat on the mat or on the floor.
Your hands in your lap.
Palms can be facing up or down.
And just close your eyes and relax.
In this eye of the storm,
Think of yourself.
Sitting in the center of the storm,
Quiet and peaceful.
And just being an observer of your life,
Of your surroundings,
Of your thoughts,
Of your feelings.
As all these things spin around you,
We are in the center,
Unaffected.
And when you get lost in our thoughts,
When we ourselves start spinning with our thoughts,
Our feelings,
Our emotions,
With any of the stimulus coming from outside,
We become part of the storm.
And the trick to stepping back into the center is through our breath.
So every time you find yourself spinning,
Stick a deep breath in and just focus on your breath.
And visualize stepping off from spinning and into the center.
Unaffected.
Calm.
Grounded.
Using our breath as a tool to getting off of this spinning train around us.
Anytime during this meditation,
If you find yourself spinning again with our thoughts and feelings,
Just remember,
All you have to do is take a breath and ground yourself back into the center.
Be the observer again.
And let's start by observing our five senses.
Other than the sound of my voice and the music of this tale,
Do you hear anything else?
What about your mouth?
Do you taste anything in your mouth?
Snow.
How does your room smell right now?
What about the temperature in the room?
Are you cold?
Are you warm?
And even with your close eyes,
Do you see anything?
Maybe some light,
Some shades?
Just notice.
Again,
If you find yourself getting lost,
Many of those five senses just bring yourself back in the center.
Continue to be the observer.
And moving from the five senses,
Let's come into our body.
Let's start scanning our body,
Starting from our toes,
The soles of your feet,
Your heels,
Your ankles,
Top of your foot.
Just notice.
Do you feel the earth under the soles of your feet?
If you have shoes on,
Do you feel the shoes around your foot?
Just pay attention.
What about your shins and your calf muscles?
Your knees,
Your hamstrings,
Your thighs,
Your hips,
Your groin.
Perhaps you can feel the fabric of your clothes on your skin.
Or the seat of your chair.
Just notice.
And again,
If you feel like you are getting lost in the sensations or in your thoughts,
Just come back with your breath.
Pay attention to your legs.
Just notice.
Moving into your belly,
Your chest,
Your shoulders,
Your body.
Do you notice your heartbeat?
And do you notice your clothes on your skin?
Do you feel any pains and aches?
Do you feel them?
Notice your shoulders,
Your armpits,
Your arms,
Your elbows,
Your forearms,
Wrists,
Your palms,
Your fingers,
Your nails.
What continue do you notice?
How your hands are touching your lap?
Can you feel the pressure?
Bring your attention to your neck,
Your throat,
Your chin,
Your cheeks,
Your lips,
Your teeth,
Your tongue.
Continue to just notice.
Paying attention to every part of our body.
Being an observer,
Just noticing what's happening.
Notice your jaw,
Your ears,
Your eyes,
Your eyebrows,
Your forehead.
The top of your head,
Your hair.
Can you feel your hair?
Now can you feel your whole body as a whole?
Every part of your body,
All together.
Can you notice?
And then moving into our feelings.
As you're sitting in this middle of the storm,
Did any emotions show up for you?
Maybe you have some anxiety about work.
Maybe you have anxiety about a relationship,
An anger with a person that hurts you.
Just notice.
Without stepping into the spinning,
Staying in our center and just observing the thoughts as they come and go in our vision.
What thoughts are you having right now?
Every time a new thought comes in,
Tries to take you back outside,
Back to this spinning.
Just notice what thought was that.
And can you just observe that thought and breathe back into the center?
Just notice all the thoughts,
All the feelings that have the power to pull you out from your center into this outside circle of spinning storm.
And then moving into your relationship into this world.
Your relationship with your friends,
Your family,
Your loved ones,
Any of it causing you hurt and pain.
Just notice.
And notice where these thoughts are coming from.
Without jumping back into the storm,
Can you stay in the center and just notice?
And then notice where you are not showing up as yourself in this world.
Are there parts of you that you're hiding,
Denying or suppressing?
Maybe you have to pretend to be somebody else to fit in to the society you belong to.
Are there ways you're afraid to be yourself?
Just notice.
You don't have to do anything.
Just notice.
Being aware.
And again,
If any of these cues take you out from your center and the outside circles spinning,
Just take a deep breath in.
And slowly step back into the center.
Finding your calmness,
Finding your center,
Just becoming the observer again.
And finally notice your connection to the divine.
How we have been ignoring it.
How we have been not trusting it.
This divine power,
This universal energy.
Whatever you may call it,
Just notice your relationship with it.
Do you have a relationship of trust and love,
Friendship and support?
With this divine.
Or your relationship based on fear and judgment,
Commission?
Always worried about doing the wrong thing.
How is this relationship with the divine?
Just notice.
Noticing any fears we have.
Noticing any frustrations.
And again,
If you find yourself jumping outside and spinning,
Come back to the sector with your breath.
And now slowly bring your attention to your heart.
Filling our heart with love,
With gratitude.
Love and gratitude for ourselves.
Love and gratitude for all our loved ones.
Love and gratitude for our friends,
Our families.
Love and gratitude for all sentient beings.
And all divine beings,
Be happy,
Center and be free.
From my heart to yours.
Thank you for allowing me to guide you through this practice today.
Namaste.
