The holiday of Passover,
Also known as the Festival of Freedom,
Commemorates our redemption from slavery.
We were physically enslaved,
Which had an impact on our psychological freedom and triggered a wide range of emotions.
Fear,
Anxiety,
Despair,
Pessimism,
Hopelessness.
These feelings lasted long after the people were redeemed from slavery.
To be liberated from oppression is the beginning of freedom,
But not necessarily its end goal.
We became free from our Egyptian masters not only to be free,
But to become a nation and receive the Torah at Mount Sinai.
The freedom of Passover is more than just the absence of bondage.
Thankfully,
Most of us have never been slaves,
But we can identify with being enslaved by negative thoughts of worries,
Fears,
Regrets.
We have the freedom to break free from negative habits and become our more positive and healthy selves.
Thoughts reinforce feelings,
And feelings reinforce thoughts,
And we might not even be aware that we're in a cycle of negativity and stress.
We live with so many unhealthy habits and automatic reactions,
Distractions,
Mistaken assumptions.
We have thousands of thoughts a day.
How many do we let pass,
And how many do we attach ourselves to,
Limiting our freedom to live?
Changing our thoughts can change the way we live.
Mindfulness brings conscious awareness to automatic reactions and behaviors,
Giving us freedom from our unhealthy thoughts by placing our attention on and observing our negative thoughts or feelings rather than getting caught up in them.
We can start by first paying attention to our breath,
Which can regulate our response to stress and reduce fear and anxiety.
This enables us to become neutral observers to our inner experiences,
Such as thoughts,
Sensations,
Feelings,
And observe whatever arises in our awareness without judging it,
Without trying to change what we're experiencing.
We all have the potential for freedom from our unhealthy thoughts and behaviors,
And we also have the freedom to choose how to react to external stimuli,
As well as our own reactions,
As well as being kinder to ourselves and to others.
So how can mindfulness practice help us to be freer?
Let's try a mindfulness meditation practice with a focus on freeing ourselves from a cycle of negative thoughts and feelings.
I'll leave spaces in between the guiding for you to pause and observe.
So let's start by finding a comfortable place to sit where you won't be disturbed and checking in with your posture.
Your back is straight and your shoulders are relaxed.
Notice the points of contact that your body's making with whatever surface you're sitting on,
And bringing awareness to your breath as you breathe in and as you breathe out.
Let yourself relax into this moment in this meditation and noticing any tension that might be in your body.
Bringing awareness to areas of tension might help soften those areas.
So let's take a moment to check in with the body.
Can you try to be aware of whatever you're feeling without judging it?
Neutral awareness means that we observe sensations and feelings and thoughts without judgment,
Without becoming too caught up in them.
When we're stressed,
We might take it out on ourselves or others,
Something that could have a negative ripple effect,
Sort of like a stone dropping into a pool of water.
We practice noticing a thought or feeling without engaging in it,
And putting a little distance between ourselves and the thought or feeling.
We can also say to our thoughts or feelings,
I see you,
And simply observe,
Noticing how thoughts come and go.
Let's take a moment to notice this,
To observe.
If you get caught up in a thought or feeling or sensation while doing this practice,
Bring your attention right back to the meditation when you notice it.
Give your thought or thoughts and feelings some space.
Allow it to hang out a little while and just let it be.
Let's observe this a little more.
Observing or bringing awareness leads to insight.
It can change the way we react,
And that can bring freedom from unhealthy habits.
And awareness leads to learning more about your experiences,
Your thoughts,
Your feelings,
And getting to know and hopefully accept yourself more.
Is there any tension that you're noticing in your body right now?
Can you imagine softening towards your body,
Maybe with your shoulders,
Your jaw,
Forehead,
Around the eyes?
So checking in with your body a little here.
How does a softening feel?
Can you smile at whatever you're feeling?
When you notice a worry or fear or any negative thought or emotion that comes up,
Invite it in.
Don't push it away.
Be curious about it.
Say to it,
I see you.
You're a curious observer.
And now imagine what it would be like to surrender and let go of counterproductive thoughts and behaviors.
And while you're doing this,
Add some self-compassion.
Bring some understanding and care that you would show to someone else towards yourself,
And imagine softening towards yourself.
When we pay more attention to our experiences and become more aware and hopefully less self-critical,
We open the door to greet whatever's there.
And that's how we find freedom,
Freedom to be more curious and open to all our experiences.
That can help us be more present in our daily lives.
And that is true freedom.
Thanks for practicing with me today.
