Identifying Values

The aim of this meditation is to develop awareness of what you value most. Values are a set of stable guidelines that help you navigate towards the life you desire most. They are grounded in beliefs which develop from societal norms and your life experience. With an understanding of your values you can make decisions that reflect what matters most. This will result in living a more happy and fulfilled life.

Transcript

Hello,

My name is Lani Puditi.

I'm a Sephrologist using whole person strategies to help you discover life experience and behavior.

I'm grateful you're here to practice this meditation which I wrote and recorded with the intention to help you identify your values.

If you've meditated with me before then you'll know that we use the dynamic relaxation methods of Sephrology to achieve a state of calm and grounding in the body.

These methods include balanced breathing,

Cell appreciation,

Gentle movement,

And creative visioning.

We'll start with the standing body scan and then part way through I'll invite you to sit.

So it's important to have a chair on hand.

The best chair for this is a dining room or an office chair.

Just place it behind you so you can sit down without much interruption.

After the body scan we'll generate connection to the cells and then enjoy some gentle movement with the Sephrology Second System Shoulder Shrug.

This is an opportunity to clear away any unuseful thoughts and emotions and improve cognitive performance.

Next after an integration pause you'll stand with arms outstretched and open up space to the universe allowing the abundance of a specific value to enter the mind and body.

You might choose to have a predetermined value in mind or a value may just spontaneously enter your thoughts during the meditation.

While I may narrate certain postures,

Positions,

And movements during the exercise,

It's most important for you to take care of your body.

If you need to sit,

Open your eyes,

Or just relax and listen,

Then please do so.

Your well-being is the most important aspect of this activity.

Please take care.

All right,

Let's begin.

For this exercise I stand in front of the chair,

Feet shoulder distance apart.

I close my eyes to concentrate better on myself and I become aware of my breathing,

The whole body breathing in motion with breath.

I become aware of my vertical body upright between the earth and the sky and then I notice sounds far away,

Sounds near at hand,

And sounds from my own body,

My breathing or my heartbeat.

And I just welcome these sounds as being part of life without trying to determine what they are.

Now concentrating on my body,

I become aware of my head and I notice my forehead,

My eyes,

And all the tiny muscles around my eyes and my nose,

The air going in,

The air coming out.

And I notice my cheekbones,

My tongue,

My teeth,

My mouth and jaw,

The muscles of my face relaxed and softened.

And I notice my ears and all the tiny bits of my ears inside and outside of my head and all the space around my ears.

And I notice my brain in the back of my head.

And then I become aware of the neck and throat and my shoulders,

The back of my arms and the back of my hands.

Now becoming aware of the chest area,

My upper back,

The internal organs,

My heart and lungs,

And I become aware of my rib cage and the underside of my arms,

The palms of my hands,

My fingers.

And then noticing the area between the rib cage and the navel and my middle back,

I notice the internal organs,

Stomach,

Liver,

Adrenals,

Kidneys.

And then becoming aware of everything below the navel,

I notice the lower abdomen,

The lower back,

And the internal organs,

The hip and pelvic area,

The long stretch of my legs,

My feet.

I'm focused on the whole of my body and I become aware of the weight,

The temperature and the size of my body.

And breathing out to fully empty the stomach and lungs.

And a deep inhale through the nose.

I lift my arms above my head and holding my breath,

I clasp my hands together and I tense the whole of my body.

Every bit of my body tensing from the top of my head to the soles of my feet,

My arms,

My face,

All the muscles of my body tensed a bit more.

And then release,

Relax,

Letting go,

Bringing the hands down.

And I feel for the chair behind and I sit down in the integration pause with my back strong,

Straight and confident.

The soles of my feet on the floor,

My hands are placed gently on my thighs and I just take an integration pause,

Noticing all the physical sensations that are happening in my body now.

Now vital sophoro energizing as I breathe warm vital energy into the body and I diffuse it throughout the cells and I harmonize through breath.

I begin by concentrating on everything below the navel and I breathe in warm vital energy from the earth in through my feet and up through my legs into all the lower parts of my body,

Nourishing and cleansing the cells.

And as I breathe out,

I harmonize and I send love,

Joy and gratitude to all the cells.

And then recognizing the temperature of my lower body,

I breathe this warm vital energy into the area between my ribcage and my navel and my middle back.

I become aware of all the shapes within this part of my body functioning as my digestive system.

Cleansing and nourishing,

I harmonize breathing out and sending love,

Joy and gratitude to the cells of my body.

And then breathing this warm vital energy into the chest area,

My upper back,

My arms,

Feeling this warm energy diffuse throughout all of the cells and I breathe out and I breathe out harmonizing,

Sending love,

Joy and gratitude to the cells.

And then breathing this warm vital energy up into my neck,

My throat,

My shoulders.

I sense the vibration of energy in my larynx,

Which gives me voice.

Cleansing and nourishing all the cells and I breathe out harmonizing,

Sending love,

Joy and gratitude to the cells.

And then breathing this warm vital energy up into my head,

Noticing the shapes,

The functions,

All the cells and breathing out I harmonize and I send love,

Joy and gratitude to all the cells of my head.

And then the whole of the body,

Breathing this warm vital energy up through my feet,

Up through the whole of my body and I harmonize,

Cleansing,

Nourishing and diffusing as I breathe out,

Sending love,

Joy and gratitude to all the cells.

And I notice the cells receiving this attention.

I smile at the cells.

They smile back at me.

Cell appreciation and pausing,

Taking notice of the movement of energy throughout and around my body,

Becoming aware again of the shape,

The size,

The weight,

The temperature of my body.

As I take an integration pause to notice all the physical sensations that are happening in my body now.

Now we're going to do some gentle movement with intention to create clarity of mind.

Standing again in front of my chair,

Feet shoulder distance apart,

My eyes are open or closed,

Whichever feels most comfortable.

I notice my breathing,

The motion of my body with breath and noticing again my body supported upright between the earth and the sky.

And I become aware of any unuseful thoughts or emotions or experiences,

Anything that I wish to release and breathing out,

Empty my stomach and lungs,

Breathing in,

Holding my breath.

I drop my breath,

I drop my head slightly forward and I just pump my shoulders up and down,

Up and down,

Just lifting my shoulders up and down and then relax,

Release,

Letting go and just imagining all of those unuseful thoughts,

Emotions or experiences just flowing down my arms and releasing through my fingertips,

The dust flowing to the floor.

And doing the exercise a second time,

Breathing out,

Breathing in,

Holding my breath,

My head is slightly forward and I clasp my hands,

Making gentle fists and just pumping my shoulders up and down,

Up and down,

Up and down,

Being careful of my body and then release,

Opening my hands and letting and noticing the energy just flowing through my arms,

Down through my hands and the dust of these emotions,

These unuseful thoughts just floating to the floor.

And then one more time doing the exercise,

Start by breathing out,

Inhaling,

Holding the breath,

Head slightly forward,

Clasping my fingers and pumping my shoulders up and down,

Up and down,

Up and down and release,

Opening my fists and I notice the energy just move through my arms,

Down through my hands and the dust of the day releasing through my fingertips,

All of these emotions,

These unuseful experiences,

Things that no longer serve me.

And I notice that this gentle breeze comes up from behind and just blows,

I feel it touching and caressing my skin and it blows the dust off.

I visualize this dust floating away in the wind,

Away from me,

Fading off in the distance.

And with my mind clear,

I feel for the chair behind and I sit down in the integration position,

Taking an integration pause to notice everything that's happening in my body now and especially in my neck and shoulders.

Now I'm going to contemplate a specific value with intention to feel abundance and increase the capacity to create values-based living in my life.

For this I stand again in front of my chair and I become aware of my body being supported upright between the earth and the sky.

I'm confident and strong.

I notice my breathing in motion with breath and I feel connected to the universe.

I gently clench my fists and inhale,

Lifting my arms up to horizontal and with my arms outstretched to the sides,

I open my hands up with my palms facing up,

Leaning my head slightly back as if I'm looking up,

My eyes are still closed and I become aware of the interaction with my own energy and the energy of the universe,

This universal energy.

I become very aware of my body being supported upright between the earth and I become very aware of my body and I become aware of a value,

Perhaps one I've chosen to focus on or one that's just come into my mind and I open to receive the abundance of this value in my life.

I bring the energy of this value down to my head,

Placing my fingertips on the forehead,

My thoughts engaging and interacting with this value and I notice the existence of this value in my body.

I visualize using this value in daily living,

Integrating this value into my life and how I make decisions and bringing my hands down now I take a standing integration pause and I become aware of my breathing,

Awareness of my body upright and confident between earth and sky,

Noticing the connection to universe and noticing any physical sensations that are happening in my body now.

Now becoming aware again of the value that I've chosen to focus on,

I gently clench my fists,

Inhale,

Lifting my arms up to horizontal and with my arms outstretched to the sides I open the palms of my hands facing up,

Leaning my head slightly back as if I'm looking up,

My eyes are still closed and I become aware of the interaction with my own energy and the energy of the universe,

The universal energy.

I bring this value down into my body,

Placing my fingertips on my heart,

My breastbone,

My thoughts interact with the existence of this value in my body.

I visualize using this value in daily living,

Integrating the emotions of this value into my life and bringing my hands down I take another standing integration pause,

Awareness of breathing and awareness of my body supported between earth and sky and the connection to the universe,

Noticing any physical sensations.

Now becoming aware again of the value that I've chosen.

I clench my fists,

I inhale,

Lifting my arms up to horizontal with my arms outstretched,

Opening my palms facing up,

Leaning my head slightly back and I become aware of the interaction with my own energy and the energy of the universe and bringing this value down into my body,

Placing my fingertips on my navel,

Holistic energy with this value in my body.

I visualize using this value in daily living,

Integrating the mind,

Body,

Spirit,

Breath and consciousness with this value in my life.

Value-based living,

Making decisions,

Feeling emotion,

Sensing the importance of this value in my life.

Now bringing my hands down,

I fell for the chair behind and I sit down in the integration position,

My back strong,

Straight and confident,

My hands placed gently on my thighs and the soles of my feet are on the floor and I take an integration pause,

Noticing the physical and mental sensations that are happening in my body now.

Sitting in my chair,

I feel the energy of the space around me,

I feel the points of contact with my body on the chair,

I notice the ceiling above me,

The floor beneath and the walls surrounding,

I am safe,

I am secure,

I feel a contemplative connection as I have identified a value which guides my decisions.

I activate three of my capacities.

First,

Breathing in,

I activate my capacity to have confidence and trust in myself and then as I breathe in,

I activate my capacity to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to