How do we live wisely?
With the fact that anything can happen at any time.
In this meditation practice,
We practice with being with fear and worry.
For this practice,
Set an intention to stay as present and curious as you can throughout the practice.
Now take a posture that supports awareness.
And with your eyes open,
Look around the room.
Notice points of beauty.
As well as points of exits.
Feel the safety and beauty that surrounds you.
As you begin to turn your attention inward.
Take a few deep breaths here.
Invite in an attitude of friendliness and curiosity.
And notice how this invocation is experienced in the body.
Begin to make contact with your chair,
Your cushion,
Or the floor,
The earth element.
Feel your body connected with the earth body and notice how gravity reminds you that you are here.
That you belong.
Open your awareness to the sensation of breathing,
Breath moving in,
And breath moving out and allow your breath to flow evenly and smoothly for a while.
As you soften your awareness of the breath,
Open your awareness to your emotions.
Where do you experience emotion in the body?
Fear,
And worry.
How is it manifested?
Check in.
Are you flooded with thoughts and images,
Impulses,
Alarming sensation?
Is there a sense of time speeding up,
Slowing down,
Or standing still?
Where do you experience resistance or constriction?
Is the heart.
Quaking or quivering or breaking.
Do you want to cry or laugh,
Rage or run?
Continue to breathe and make contact.
With your emotions,
With your experiences of fear and worry.
Notice the unfolding of uncertainty and ambiguity.
And if you can,
If even a little at a time,
Welcome the discomfort you may be experiencing with kindness.
I care about this suffering.
May I be safe.
And free from danger.
May I have the strength to let go of those things that bring pain and distress.
To my body and mind.
May I care for myself happily.
And may I have the wisdom to know what brings me true happiness and follow that guidance.
May I be at ease.
Notice how your body is responding to this offering of kindness.
May I be at ease.
Resting and open awareness.
Notice what is happening.
And how it's changing.
Notice.
The sensations and emotions that are arising.
And then passing away.
Continue to practice in this way.
Opening,
Relaxing.
Aware of the unfolding and ever-changing nature of your emotions.
Welcome fear and worry with care,
With kindness.
Allow these emotions to be known in the body and the heart to come out of hiding to have all the space it needs all the air and light and also allow it to naturally fade away.
Take your time,
Take all the time you need.
And as you end this practice,
Rest in whatever silence.
Stillness.
Gladness.
And solace that is here and now.
