Hi and welcome.
Find a comfortable position,
Sitting or lying down.
Let your body be supported and let your hands rest easily.
If it feels okay,
You can close your eyes or you can just soften your gaze.
Take a slow,
Easy breath in and a slow,
Easy breath out.
Feel the places where your body is making contact with the floor,
The chair or the bed.
Let gravity do the work for you.
There is a short Buddhist meditation I stumbled upon recently,
Attributed to Tilopa,
And it points us to a really simple kind of resting.
I'll repeat these lines with a space in between and you don't need to do anything with them.
Just let them wash through you.
Let go of what has passed.
Let go of what may come.
Let go of what is happening now.
Don't try to figure anything out.
Don't try to make anything happen.
Relax right now and rest.
As the music continues,
Notice your breathing.
No need to change it,
Just feel it.
Feel the rise of the inhale and the soft fall of the exhale.
If thoughts come and go,
That's okay.
You don't need to push them away or follow them.
Imagine each thought like a cloud drifting across the sky or a leaf floating down a stream.
You're practicing a simple kindness toward yourself,
Not adding anything extra or taking anything away.
Just resting.
Now again,
Let these words of Tilopa remind you what's possible.
Let go of what has passed.
Let go of what may come.
Let go of what is happening now.
Don't try to figure anything out.
Don't try to make anything happen.
Relax right now and rest.
Notice if your body can soften just a little more.
Maybe your shoulders drop.
Maybe your jaw softens.
Maybe your belly relaxes.
If your mind wanders,
That's completely fine and normal.
Each time you notice,
You can return to your breath or the relaxed feeling in your body.
One last time,
Let go of what has passed.
Let go of what may come.
Let go of what is happening now.
Don't try to figure anything out.
Don't try to make anything happen.
Relax right now and rest.
Stay here a few more breaths,
Resting in this simple wisdom.
When you're ready,
You can begin to deepen your breathing and slowly bring yourself back to the room.
There's no rush.
Take a moment to thank yourself for taking this time to rest.
