In the age that we are living in,
It is easy to become swept away by our conditioned thought patterns,
Swept away by anxiety,
Fear,
And worry.
We forget that we are a product of what we feed our minds,
And the world around us reflects back to you what the dominant thoughts and feelings are within your mind.
You will notice this reflection by the quality of interactions with others.
You will notice this reflection coming back to you by becoming aware of the things that you partake in during your daily life.
What types of things are you focusing upon?
So what can we do to change this course?
What can we do to begin to leave fear,
Anxiety,
And worry where they belong?
And the answer is to seek out moments of stillness and presence.
This is where you will find what we are all looking for,
Peace.
Just ask yourself,
Isn't that what we are all truly looking for,
Peace?
In this meditation,
You will be shown a way to step into moments of stillness and presence,
A state of thoughtless awareness,
Creating space within yourself for peace to arise.
Now before we begin,
I would like you to choose an object that you can see in your surroundings.
It can be anything that you like,
As long as it is something that you can see and focus upon.
And now that you have found it,
I would like you to focus upon this object intently,
Letting all your attention fall upon this point of focus.
Now take a deep breath in,
Still focusing upon your object,
Filling your lungs.
And gently closing your eyes as you exhale.
And another deep breath in,
Filling your lungs once again.
And exhale,
Just settling down,
Down into the spot.
Just releasing and relaxing.
One last deep breath in.
And exhale,
Again releasing,
Relaxing,
Just letting go.
Allowing your breath to find its natural rhythm,
Comfortable and easy.
And I would like you to bring your awareness now to the top of your head.
Imagine releasing all the muscles in the crown of your head.
And let this relaxation flow down,
Down into your forehead.
Just releasing and relaxing all the muscles of your forehead.
And your forehead becoming smooth and soft.
And this relaxation can move down,
Down into your eyebrows,
Down into your eyes.
Relaxing all the little muscles around your eyelids,
Down,
Down into your cheeks,
Down into your lips,
Down into your jaw.
Relaxing all the muscles of your jaw,
Just allowing it to go loose and limp.
And this relaxation can move down,
Down into your neck,
Down into your shoulders.
Releasing any tension they may find within your shoulders.
Feeling your shoulders become heavy,
As if there's a weight pulling them down.
Releasing any and all tension within your shoulders.
And feeling them become heavy with relaxation.
And this can flow down your arms,
Down into your forearms,
Down into your hands.
Just continuing to release and relax,
Just letting go.
Now this can flow over you,
Like a warm blanket of relaxation.
Now moving down,
Down over your chest,
Down,
Down into your stomach.
Releasing any and all tension that you may find within your stomach.
Allowing your stomach just to become loose,
Relaxed.
This warm wave of relaxation can move down,
Down into your hips,
Down into your thighs.
Again,
Just releasing any tension that you may find within your hips and thighs.
Letting the muscles just go loose and limp.
Flowing down your legs now.
Down into your knees.
Down into your calves.
All the way down into your ankles and feet.
Just continuing to release and relax.
Simply letting go.
And now,
In this relaxed state of stillness,
I would like you to become aware of what you're resting upon.
Whether it be a chair,
Or a bed,
Or the floor.
Just allow yourself to become aware of it,
With no thought,
No judgement.
Simply become aware of how it feels.
What points of your body are you most aware of it?
Can you become aware of the texture?
Can you become aware of the temperature?
Take a moment of this still awareness,
No thought,
No attachment.
Repeat this repeating good,
Survey good.
And now,
Bring your awareness to your hands.
Become aware of how they feel.
Become aware of the texture of what they're laying upon.
Again,
No thought,
No attachment.
Be in this moment now.
Simply observe and become aware of how your hands feel.
Become aware of the energy flowing through them.
It may feel like a tingling sensation or a feeling of being numb.
However it is for you,
Just become aware of how your hands feel.
Next,
Bring your awareness to your breath.
Become aware of your chest moving up and down.
Notice where do you feel the breath moving in and out.
Do you feel it in your nose,
On your lips?
Just allow your awareness to fall upon where you feel the air moving in and out.
Take a moment now,
Only focusing on the feeling of the air moving in and out.
And present only in this moment,
Right now.
And now,
Take a deep breath in,
Filling your lungs.
And as you exhale,
Slowly opening your eyes and focusing upon the object that you chose at the beginning of this meditation.
Look upon it with no thought,
No attachment,
No judgment.
Simply allow yourself to see it with a newfound clarity.
Allow the colors to take on a new dimension,
More vibrant,
More rich.
Now as you focus upon this object,
Allow your peripheral vision to expand.
Still focusing on the object,
Become aware of the room around you.
Feel your awareness beginning to expand.
Your awareness beginning to expand beyond this object.
Now slowly,
Look around the room.
No thought,
No attachments,
No judgments.
Slowly see the room,
This new expanded form of awareness.
And through this awareness,
Begin to notice an expansion within yourself.
Become aware of where you feel this expansion within yourself.
What part of the body do you feel it the most?
And when you're ready,
Slowly close your eyes once again,
Holding on to this expansion,
This presence.
Holding on to this light of your awareness,
Your unique instinctual,
Creative nature.
Take a moment,
Without trying,
Allow this awareness,
This expansion to grow.
Again,
No thought,
No attachment.
Slowly surrender into this awareness.
This sense of clarity and peace can continue to expand in your life the more that you practice going into these moments of thoughtless awareness.
Your own instinctual nature that will always point you in the proper direction for your life will become easy to hear and easy to respond to.
Take a deep breath in now,
Feeling the energy within your body.
And when you're ready,
Another deep breath in,
Feeling the urge to move and stretch.
And one last deep breath in,
Opening your eyes,
Feeling the presence of this moment,
Allowing it to expand into each and every moment of your life.
