Let's begin.
Coming now to sit.
Entering into your meditation.
Setting your intention to be here,
Present and alert.
And taking a few moments to settle into your favorite meditation posture.
Sitting or lying in a position that you find comfortable,
That your body is fully supported,
Allowing you to relax.
And beginning with three deep,
Calming breaths.
Breathing in fully through your nose.
And exhaling completely through your mouth,
Making a soft sigh.
Gently closing your mouth.
Continuing to breathe in and out through your nose.
Softening your forehead.
Eyes.
Cheeks.
Jaw.
Shoulders.
Loosening your chest.
Relaxing your lower back.
Softening and releasing your belly and groin.
Legs.
And feet.
And allowing your whole body to release a little more tension with each breath.
Relaxing and calming your body.
Layer by layer.
Breath by breath.
Checking in with your mental posture.
Your equanimity.
Open.
At ease.
Not tight,
Tense,
Or worried about sounds,
Sensations,
Thoughts.
Distractions inside or around you.
Everything is welcome.
To arise.
Stay around a while.
And then drift off.
All on their own.
You are at ease.
Peaceful.
Understanding all of life's imperfections.
Bringing the focus of your awareness to the sensation of breathing.
The cool air entering your nose,
A slight tingle way in the back.
And then the warm,
Soft air feeling it at the front of your nose as you breathe out.
Zooming in as close as you can to your nose.
The sensations of breathing in your belly.
The rise of your belly with the in-breath.
And the fall with the out-breath.
The expanding and contracting of your ribs.
In your chest and in your upper back as you breathe in and out.
The stretch up through your spine,
Neck,
And head.
Your collarbones lifting with the in-breath.
And then your whole body gently settling with the out-breath.
Holding your whole body in awareness of breath.
The nose,
The belly,
The chest,
The spine.
Feeling your whole body breathing as you sit here.
Resting.
And settled.
And when your mind wanders,
Which it will,
Because that's just what minds like to do.
Notice it wandered.
Smile for noticing,
For it's not a mistake or a problem.
You noticing is a good thing.
It's what our practice is all about.
Noticing and returning.
Back to breath.
And begin again.
Each in-breath,
A new beginning.
Each out-breath,
A letting go.
A sense of ease and resilience.
NAM MU With each breath,
Feeling the miracle of being alive.
Breathing in.
I know I am breathing in.
I know I am breathing out.
Grateful for every breath.
Breathing in.
Aware of my whole body.
Breathing out.
Smiling to the miracle of being here.
Grateful for my body that carries me.
Breathing in.
Releasing tension from my body.
Breathing out.
Offering myself rest and ease.
Grateful for this opportunity to take care of myself.
Breathing in.
Feeling the earth.
Beneath me.
Breathing out.
Feeling supported by life.
Grateful for Mother Earth.
Sustaining me.
Nourishing me.
Breathing in.
I recognize pleasant feelings.
Breathing out.
Savoring them with gratitude.
Every joy,
No matter how small,
Is a gift of the present moment.
Breathing in.
I also recognize painful,
Uncomfortable feelings.
Breathing out.
I hold them,
Too,
Tenderly,
Understanding they also teach me.
Grateful even for discomfort.
Grateful for the comforts,
For they deepen my compassion.
Breathing in.
I feel calm and at peace.
Breathing out.
Resting in this peace with gratitude.
Peace is a flower watered by awareness.
Breathing in.
I feel joyful.
Breathing out.
Smiling to my joy.
Joy and gratitude are interwoven.
Breathing in.
Aware of my mind.
Breathing out.
My mind is present.
Grateful for these moments of wakefulness.
Breathing in.
My heart is filled with gratitude.
Breathing out.
Feeling that gratitude expanding in all directions.
Like light from a lamp,
Touching all things,
Illuminating the darkness.
Breathing in.
Contemplating interbeing.
Breathing out.
Aware that nothing exists alone.
Grateful for all the people and things that make this moment possible.
Breathing in.
I see how gratitude dissolves grasping.
Breathing out.
Resting in enoughness.
Gratitude is the end of craving.
In this moment,
Nothing is lacking.
In this moment,
Resting in abundance.
Breathing in.
Contemplating impermanence.
Breathing out.
Feeling grateful for this fleeting moment.
Each breath is a gift.
Breathing in.
I contemplate interconnection.
Breathing out.
I see the whole world within me.
Grateful for being part of the great web of life.
Breathing in.
Appreciating this practice of awareness.
Breathing out.
Feeling grateful to walk it today.
This practice is a lamp in the darkness of forgetfulness.
Breathing in.
I know my heart-mind is boundless.
Breathing out.
Offering my gratitude to all beings and things.
Gratitude for all beings.
May we all know peace and joy.
Gently bringing your hands over your heart.
Feeling the warmth of your hands on your heart.
The rise and fall of your breath.
The pulse of your heart.
The sense of gratitude alive in your body.
The calmness of your heart.
The caress of your breath.
The support of the earth.
Thank you,
Breath.
Thank you,
Body.
Thank you,
Feelings.
Thank you,
Mind.
Thank you,
World.
Thank you,
Moment.
This is the miracle of gratitude.
Slowly,
Gradually,
Emerging from your meditation.
Taking as much time as you need.
Releasing and relaxing your meditation posture.
Wiggling your toes and your fingers.
Rubbing your legs.
And as you do that,
Rocking side to side,
Bringing a little bit of motion back into your bodies.
Taking a deep breath in,
Stretching your arms up high toward the ceiling.
A nice big stretch.
And as you lower your arms,
Letting out a sigh.
Bringing your hands around to your lower back and giving your lower back a massage.
Does your back work very hard to support you during the meditation?
Take a moment to be grateful for your back.
Thank your back.
Bringing your hands around to your belly.
Gently holding your belly.
Offering your phrases of loving kindness to yourself as an affirmation.
Beginning with,
I am well.
Hands over your heart.
Offering,
I am happy,
Loved,
And loving.
And thanking your heart and your lungs.
Giving yourself a hug.
Thanking your whole body.
As you lightly stroke down your arm from shoulder to elbow a few times.
Offering your phrase,
I am safe.
At home.
In my body.
With my breath.
Caressing your face.
Your head around to the back of your neck.
Pausing to give your neck and shoulders a massage.
Hands back to your heart.
And back to your belly.
Offering your phrase,
I am peaceful and at ease.
And take a few moments to appreciate and feel grateful for this gift of self-care that you gave yourself tonight.
And coming together,
Meditating as a group,
Sharing the experience with each other.
And take these good feelings with you into the rest of your evening.
Rubbing the palms of your hands together to warm them.
Lightly cupping them over your eyes.
Feeling the warmth of your hands on your face.
And as you breathe in,
Opening your eyes into your hands.
And as you breathe out,
Slowly lowering your hands.
Returning your awareness to the room around you.
