In today's meditation,
We're going to explore approaching change with just a little more grace.
So please find your comfortable position,
Whether you're seated on the ground,
On a block,
On a chair,
Or even laying down.
No matter where you are,
Find a stability in the spine,
A straightness through the spine,
So that you can feel a relaxation through both the right and left sides of the body.
You might choose to close your eyes,
Or you can always keep your eyes open with a soft gaze.
Let's take a deep inhale through the nose.
Full exhale through the mouth.
Deep breath in.
Deep breath out.
Exhale through the nose.
And exhale through the mouth.
Then start to just breathe in and out through the nose.
And let's begin by really noticing and watching the inhale turn into an exhale.
The exhale turn into an inhale.
And in this way,
As we watch the inhale turn into exhale,
And exhale turn into inhale,
We are witnessing change right here.
Acknowledging the change that is occurring in our bodies,
In our lives,
24-7.
Even if it's just the breath changing from inhale to exhale,
Or exhale to inhale.
You notice the ease with which this transition happens.
You don't have to think about it,
You don't have to work on it,
You don't have to do much of anything,
You just have to allow the change to occur.
Now we're going to explore the different layers of the body.
In yoga we talk about the human form like an onion,
It's called the koshas.
And you have more surface layers of the body,
But also deeper layers.
And while we might experience a lot of change on the surface layers of the body,
As we go deeper,
We aren't subject to those same changes,
Those same ebbs and flows and waves.
So we're going to dive a little deeper today so that we can witness the unchanging that always exists beneath the change that you're experiencing.
We're hoping to find an anchor so that we can stay grounded even amidst the greatest transitions,
The greatest changes.
So you can call to mind a transition that you're currently experiencing or perhaps one you've gone through in the past.
And if you are using this as a practice session,
I'd invite you not to choose a huge change,
A huge transition,
But a moderate size one that you feel equipped and able to explore.
Now reminding yourself of this transition,
Thinking about the change that has occurred or is occurring,
Notice what you feel in the body and notice where you feel it.
Is there perhaps a tightness in the throat,
A sinking in the belly,
A buzzing in the forehead?
Just notice when you think of this change,
Where do you feel and what do you feel?
This is the outermost layer,
The physical body layer.
We're not judging sensations,
But simply noticing them.
Then now that you've acknowledged where you feel this in the body,
Notice your breath,
The second layer,
The breath layer.
What has changed in your breath?
What do you feel and notice in your breath when you concentrate and notice that change,
That transition?
Does the breath get more shallow,
A little tighter,
A little quicker?
Just noticing.
And then let's go one layer deeper and notice the emotions or thoughts that arise when you think about this transition or this change.
Here let's simply practice naming them.
Perhaps you just label thought,
Oh,
There's another thought.
There's a feeling and emotion you label,
Oh,
There's another emotion.
Start to notice these thoughts and emotions like they were a little removed from you,
Like they were passing cars,
That you get to witness them even more than you're experiencing them.
The mind-body,
The third layer.
Now we'll go one layer deeper to your intuitive body.
This layer of the body,
It sees the greater scale.
This is the part that really is separate from the emotions that takes the long view.
So it watches all of the thoughts and the emotions arise and then also watches them fall and watches them change and watches them shift.
The intuitive body,
It's almost like that warm,
Gentle hug reminding you that it's going to be okay.
We go one layer deeper to what is known as the bliss body or the joy body.
And here we're experiencing and feeling the delight that comes when you see a beautiful sunrise or a new baby or a flower.
The beauty of creation,
The beauty that exists in our natural world.
And again,
You don't have to work for or do anything to achieve.
It simply exists.
And perhaps here with the joy body,
You feel a small smile,
Whether it's on your lips or just internally a gentle smile.
And then we go just one layer deeper,
Just feeling the awe and peace and natural rhythm of the universe.
And that peace and that awe.
Maybe you feel like you hold on to a handful of it or you wrap your anchor around it.
And you start to travel up through to the joy layer,
To that small smile,
To that delight,
Still holding onto your own peace.
And with remembering that on peace,
You move through the intuitive layer,
Through that gentle hug,
Through that long view.
With that awe and peace,
You move up through the mind layer,
Seeing the emotions and thoughts come and go.
And then up with that on peace through to the breath layer,
Feeling that intake of oxygen.
And take that awe and peace up with you through the body layer,
Watching and feeling the sensations as they come and go,
But still knowing,
Noticing,
Believing in the unchanging peace that is underlying it.
And here now,
Back up at the surface layer,
You know you have an anchor and a roadmap and an ability to stay connected to something that is unchanging,
Even in the midst of the greatest transition.
Take a deep breath in and take a deep breath out.
Take a moment to acknowledge and feel the love and support of the community of other meditators who are also experiencing transition and who are wishing you well,
Who are wishing you for peace and awe.
Maybe you send a silent thank you for their support.
And then take a moment to send well wishes of peace and awe to all of the other meditators out there who are experiencing transition and could use some love and support.
Taking gratitude for the community and gratitude for the unchanging peace and awe that is always present with you.
The light in me very humbly bow so that same light in each one of you.
Namaste.
