Hi.
Welcome to your meditation and our meditation.
We are going to begin so please find your comfortable seat.
Good morning,
Good day,
Wherever you are.
So nice to sit together each day to know that we have this space that no matter where we are that we can drop into and also called take refuge.
So we have this practice to take refuge in our hearts,
To take refuge in our community,
And to take refuge in the teachings,
Everything that we're learning here,
And the wisdom that arises when you sit with yourself in stillness.
So today our focus will be clarity.
Clarity is finding space within,
Finding space between our thoughts,
And noticing how often we wake up and we can live our whole day in this type of mental fog lost in our thoughts.
And one of the best,
One of the main benefits of meditation is finding that clarity and stability within your own mind and understanding how often we live in the stories and how often we are taken away by the narratives and how often these scripts take us away from being present in the moment.
And when we are present in the moment and feeling safe in the present moment and feeling connected to our hearts and to our authentic self,
Then we remember this wonderful feeling of being at home and understanding that we are all exactly where we need to be right now.
And the systems in the world that are unraveling need to unravel because they were not based in truth.
So there's the universal truth that we are all one,
We are all connected,
And then there's each of us we have our relative truth.
So that's the truth of our personal truth of what we feel is true within our hearts.
And clearly this all differentiates between each of us because we've each had different stories and different pain,
Different traumas,
Different conditioning.
So how do we find that common ground with one another so that we can understand one another and we can be compassionate and understand that everybody has their different truth because of what they've been through.
And once we understand this then we judge less and we take responsibility for us and who we are and stop pointing fingers because like my teacher Gabor Mate taught is when you're pointing fingers there are three pointing back at you.
And on this story there is what triggers us and the trigger is a very small part of this tool but the trigger is actually activating very old parts of us and it really has to do with us taking responsibility for that as opposed to always thinking that it's coming from the outside because right now it's very easy to feel the chaos and see that and imagine that it's coming from the outside.
It is,
There is a lot but we can work on how we react and not react and take responsibility and own our own internal chaos and struggles.
So let's begin.
That was a little bit of a ramble but you know me now.
And another thing is I would like to spend some more time leaving space at certain points in the meditation because I've been guiding a lot and if you've been here or if you've been meditating later in the day with these recordings I do guide a lot and I would like to add a couple spaces of silence so that you can really witness what goes on in your own mind and then bring yourself back.
So and this is practice so later on in the day you can have your own practice your own private meditation without anybody guiding you and to notice that's when you really see the deep transformation is when you are caught and notice you have this choice to go into the fearful thought the worry or the doubt and you have this other choice at the same time to remember your courage to remember your intention to remember your strength and to remember that we are here on this planet to work through this.
This is this is what it means to be human and in my humble opinion.
So let's dive in close your eyes and as I said I will be leaving more space at certain points during the meditation and they are for you to begin noticing where your mind goes and to keep on bringing yourself back.
So set your intention for yourself.
Intention might be to awaken your heart or for my highest good or for clarity and stability in the mind or for all of those.
State what you need internally three times letting it resonate.
Feeling the words as the words evoke feelings and senses and let your body receive that intention and use it as a foundation for your practice today.
And let's breathe deeply as aligning to our breath will allow for our minds to settle down.
Take a deep breath in suspend your breath and exhale out deeply exhale exhale exhale all the air out hold the air out ground the bottom part of your body feel grounded rooted and then breathe and again filling up your lungs and lengthen your spine taking in some more air suspend your breath notice the stillness in your body and exhale out your mouth releasing making a sigh letting go letting go letting go of thoughts coming into your body empty all the air out of your belly hold and then breathe and again a nice deep breath this time widen your shoulders open your chest taking in some more air and exhale following the exhalation exhale all the air out hold the air out feeling the stability in the bottom part of your body turning your gaze inwards and then now breathing naturally in and out through your nose noticing the quality of your breath giving yourself this opportunity to anchor and giving yourself permission to let go of the stories from the past that may be running through your mind or the future and focus solely on your breathing and how it feels to breathe in your body so following each inhalation all the way to the top taking a moment to pause and then when you're ready gently exhaling exhaling exhaling exhaling all the air out pausing at the bottom hold the air out let your body ground and then when you're ready naturally breathing in through your nose following your inhalation all the way to the top taking as much air in as possible and then hold aligning to your breath and then gently following your exhale sensing that feeling of release grounding centering a anchoring all the air out feel your body as it's weighted down feel the pressure of your body touching the ground beneath you holding the air out notice the stillness in your body and then now breathing naturally calmly staying aligned to your breath will allow for your mind the four corners of your mind to gently come down into your body and into your heart sensing in and scanning your body how are you feeling any sensations in your body noticing any tightness or resistance anything you might have been struggling with just notice where it is in the body where do you feel it in the body feel the support of the ground beneath you allowing the stillness also of the ground to come up through your spine noticing the resilience of your own spine your own backbone feeling the air as it comes in through the bottom of your spine lengthening all the way to the top of your head and when you're exhaling gently releasing the air feeling the air as it goes down your spine grounding you centering you so following the air up and down your own spine and breathing as deeply as you can each breath so inhaling completely filling up your lungs feeling that sense of expansion all the way to the top of your head and then out again through your nose releasing the air from your lungs exhaling all the way out to the bottom of your tailbone and down into the ground inviting you to bring a hand to your heart and another hand over it or a hand on your belly whatever you like feeling the touch of your hands upon your body sensing inwards what is present for you in your body right now what emotions what sensations giving yourself permission to be vulnerable how are you really feeling be honest with yourself and allowing each exhale to take you deeper and deeper into your heart and into your belly and as you notice what emotions and there may be several as you notice whatever is present within you meet and hold yourself with a compassionate awareness so turning towards yourself with kindness and gentleness acknowledging and giving yourself this very sacred space to transmute or to unravel any tightness any resistance whether it be fear fear of the uncertainty fear of not being good enough or worthy and hold yourself as you would hold a young child breathing in and out of your heart let's take three deep purging breaths into the heart inhaling filling up your heart acknowledging any struggles or pain and exhaling out your mouth a deep purging breath letting that release into the ground holding yourself and then breathing again really feeling your chest open and soften and expand and exhale exhale all the air out feeling that sense of release opening softening letting go feel your body grounded and held breathe in again taking in some more air and exhaling releasing exhaling with sound feeling that release letting it go back into the ground acknowledging the ground for receiving and softening your hands and putting them next to you on your knees or legs and tapping into this divine resonance within you this internal space of your heart this connection to your true self underneath the stories underneath the scripts underneath your personality I'm going to let you savor this so staying here and just when you notice going off into thought bring yourself back to your body and back to resonating with this frequency of your authentic self stepping back and becoming the compassionate witness and enjoying the clarity in your mind always using your breath as your beacon of light keeping you aligned each breath taking you deeper and deeper into your true self and noticing how often the mind wants to come in with thoughts and remembering that you have a choice to stay present with your breath or to run off with the stories and in that space is your freedom so if your mind wanders with a smile and a compassionate gentle turning towards yourself almost like you're giving yourself a hug which we can do feeling your arms and I like your hands on your arms and bowing your head giving yourself this compassionate holding and let your body receive let your heart open and repeating to yourself I am free let your body receive I am whole I am safe I am sovereign I know my truth I am free I am whole I am safe and I am sovereign I own my truth so feel your body connected in your heart space acknowledging and commending yourself for showing up to the present moment to do this practice because I know some days it isn't easy to remember just remembering that you have this choice to choose fear or to choose freedom in every moment and how do you do that just by staying present and meeting the daily challenges because they are there every day and instead of turning away or numbing or disassociating learning what it means to look the tiger in the eye and meet them no matter how scary they are this is how you grow thank you thank you so much for your patience and practice and I encourage you to continue meditating now if you feel try five minutes ten minutes more stay in the space and then practice walking into your day with this centeredness this clarity and groundedness in the present moment so I wish we were all sitting together really in a big circle but we are in this nice virtual space and then maybe one day and I'll be so we can have a big read reuniting right so I love you and I will see you tomorrow and thank you for showing up
