Welcome to a Generating Peace Meditation with Laurie Keg Morel.
This meditation was inspired by the following poem that's been attributed to the Chinese philosopher Lao Tzu,
And it goes like this.
If there is to be peace in the world,
There must be peace in the nations.
If there is to be peace in the nations,
There must be peace in the cities.
If there is peace in the cities,
There must be peace between neighbors.
If there is peace between neighbors,
There must be peace in the home.
If there is peace in the home,
There must be peace in the heart.
Now let's meditate.
Find your comfortable seated meditation position,
Either on the floor or a cushion with legs crossed or sitting in a chair with your feet flat on the floor.
Spine nice and long,
Chin slightly tucked.
Your hands on your lap either face down or face up.
And gently close your eyes.
Come to rest with your breath.
And let's start with three long,
Slow,
Deep breaths.
Inhaling to the count of three,
Pausing for a moment at the top of your inhale,
And gently releasing the exhale to the count of three,
Noticing the slight pause at the bottom of your exhale.
Another long,
Slow inhale,
And releasing all of the air out of your lungs.
One more long,
Slow,
Deep breath in your own time.
And returning to your natural breath pattern,
Whatever that is for you,
You may find during meditation your breath may change,
Speed up,
Or slow down.
Simply notice any shifts in your breath,
And if during meditation you need to make any physical adjustments for your comfort,
Do so mindfully.
Bringing your attention to your heart center,
Perhaps placing your hands over your heart,
And imagining your breath coming in and out of that space,
That heart space.
And bringing to mind feelings of peace in your heart.
Perhaps noticing any sensations that these thoughts of peace bring.
And taking those feelings of peace in your heart,
And expanding that to peace in the home,
And sitting with feelings of peace in the home.
And taking those feelings of peace in the home,
And expanding that to peace between neighbors,
And receiving any thoughts or feelings of peace between neighbors.
Maybe I can take another breath.
Hanging out.
Trying Nerd.
And taking those thoughts of peace between neighbors and expanding that to generate feelings of peace in the cities.
And sitting with thoughts of peace in the cities.
And taking thoughts of peace in the cities and growing that to peace in the nations.
Sitting with thoughts of peace in the nations.
And taking those thoughts of peace in the nations.
Bringing that to spreading peace in the world.
And sitting with thoughts of peace in the world.
And bringing your awareness back to your heart.
Perhaps adding a mantra,
Silently repeating the word peace.
Peace peace.
Welcoming feelings of peace in your heart.
Peace After a few moments,
I'll invite the bell,
Signaling an end to the meditation.
You can release the mantra,
And after the sound of the bell,
Continue sitting with your eyes closed as I guide you out of meditation.
Taking your time to come out of meditation,
Making slow,
Gentle movements,
Perhaps wiggling your fingers,
Toes,
Stretching gently into the space around you.
And when you are ready,
Slowly opening your eyes,
Coming back into the space.
From my heart to yours,
May you have peace.
Namaste.
