Hello,
Dear one,
And welcome to your meditation practice.
My name is Sade Simone,
And it's such an honor and a joy to be your guide.
Whenever you're ready,
I would love for you to get settled into your meditation position.
Maybe you're sitting on a chair with your feet flat on the ground,
Your shoulders rolled back,
Your chin is parallel to the ground,
Or perhaps you're sitting in a meditation cushion on the floor,
Or you are lying down in your comfortable bed or couch,
Whatever it may be,
Wherever you feel most comfortable.
Just invite the two key words that by now you know,
Intentionality and grace,
A posture that balances awakefulness and relaxation.
And the way for you to remember this is if someone were to come into that room where you're practicing and they would see you in practice,
The way you're presenting your body,
Your meditation posture,
That in itself would be a symbol of awakening.
Just seeing you in practice would spark this curiosity within them to want to practice too.
So keep that in mind.
All right,
And let's gently close our eyes and begin our powerful practice.
Today's meditation practice is called I Trust in My Ability to Fully Love,
Accept and Nurture Myself.
So go ahead and place all of your attention,
All the energy of the mind and the feeling of the breath in the body for a few moments here,
Remembering that there's forming areas that you can feel the breath most vividly in the body and the tip of the nose is one,
Your upper lip is one,
The movement of your chest or belly.
See where you can feel the breath most vividly and gather all the energy of the mind into a single point and rest it there for a few moments.
And if the mind wanders,
If additional thoughts arise,
A to-do list,
Anything internally or externally arises as distractions,
Just notice,
Don't add any additional stories to it,
Don't bring about judgment or add meaning to it,
Just invite your attention back.
Training your attention,
Training your concentration,
Always remembering that a concentrated mind is a happy mind and as we are working with trust in this practice,
Bringing about the quality of unconditional trust that lives at the base of our being,
We need to master our ability to concentrate the mind because a concentrated mind gives you direct access to the heart.
So rest all of the energy of the mind into the feeling of the breath for about two minutes.
I'll bring you back when it's time for us to transition to the next phase of our practice.
Keep coming back into the feeling of the breath for another moment here.
All right,
And now let go of the feeling of the breath.
Let it go.
Let's use a visualization practice as our training device,
Gathering all the energy of the mind into this visualization practice.
So I invite you to bring about the intention of the heart with the attention of the mind,
Right?
So intention of the heart of gratitude and attention of the mind to redirect the mind towards your past self and it's the way we're going to do this.
I invite you to bring about gratitude,
A state of gratitude,
See if you can awaken some appreciation and gratitude for your past self and it may be who you were yesterday,
It may be who,
You know,
The person you used to be,
You know,
Long time ago,
Maybe it's a pivotal moment for you in your life that you remember changing,
Maybe there's several,
You know,
Times in your life.
For me,
There's a few main pivotal moments was when I was 16,
We were moving to America,
When I was 19,
Moving to Los Angeles,
When I was 22,
Moving to New York,
You know,
When I was 27 and going to India.
So when I ask you to be grateful for your past self,
See if there's a few moments in your life that you could express gratitude,
Bringing about appreciation and joy for who you used to be and let's spend some time with this practice and find your own variation of a set of words to appreciate your past self,
Bowing,
Smiling,
Appreciating specific qualities or events or strength and courage,
Whatever it may be,
Just directing all the energy to the mind with the intention of the heart to appreciate your past self.
And then let go of that past self,
That past version of you and then call to mind,
You know,
Your current circumstances,
The current version of you now and spend some time appreciating and rejoicing in your current qualities,
In your current circumstances and let's spend a couple of minutes here rejoicing in who you are today.
And if your attention gets pulled away into any distractions that may show up in your mind,
Just invite it back,
Bringing the attention of the mind into the practice with the intention of the heart of appreciation,
Of gratitude.
And then let go of the present self,
The current version of you now and then bring about in the mind's eye your future self.
See if you can visualize the next most transformed and awakened version of you.
Maybe this is like six months from now,
A year from now,
Five years from now,
Ten years from now,
Whatever it may be.
Whatever you can bring about in your mind and get a very clear picture.
And as you gather all your attention and your mind into this clear picture,
Awaken the intention of the heart and have gratitude and appreciation and love for the future version of yourself,
The person you're evolving into.
And spend some time here rejoicing in your future self's qualities and your future self's circumstances and spend some time really getting to know those qualities,
Getting to know those circumstances,
Really rejoicing and appreciating,
Awakening this unconditional gratitude for who you are becoming.
And again,
If additional distractions arise or perhaps resistance or doubt or insecurities,
Whatever it may be,
See if you can just redirect the energy of the mind,
Redirect your attention back into the practice.
And we're practicing in this way for another minute here.
Continue to visualize this most awakened,
Transformed version of yourself and showering that version of yourself with appreciation and love and joy and gratitude.
And then let go of the future self.
Let it go.
And then I invite you to say it in your mind,
I am at peace with myself.
I am at peace with myself and I'm continuously working to release toxic feelings and energies from my life.
I am living a life that I love and I'm allowing love to radiate.
Say it with all of your being.
I'm living a life that I love and I'm allowing love to radiate.
Say it internally.
Say it hourly.
I'm living a life that I love and I'm allowing love to radiate.
I'm living a life that I love and I'm allowing love to radiate.
And then let's bring this practice into a close.
Bring both hands in prayer position in front of your heart.
And let's just offer gratitude for our time together,
For the moments of insight that we've had,
The glimpses of complete and utter profound insight.
And we offer these moments of insight to all beings everywhere.
May all people with no exception be free of mental,
Physical suffering.
And may they,
Just like you and I,
Have love and compassion and joy for who they used to be and appreciation for who they are now.
And may they be free of mental,
Physical suffering.
And may they have love and compassion for who they used to be and appreciation for who they are now and appreciation and love for who they're becoming.
All right.
I'm sending you so much love.
Thank you for your practice.
