So you can begin by just relaxing,
Just really relaxing in whatever way you can,
In whatever situation you're in at this moment,
And letting yourself find a little bit of inner quiet.
And you might start with a couple of full,
Complete breaths,
Just really drink in that air,
And then completely let it go,
Releasing any old stale air from your lungs,
Just letting go of the day.
And we know from neuroscience that our perception happens in a kind of flicker fusion,
The way a film is made of a series of separate images.
So tonight we're going to just allow ourselves to be with the current frame.
We're just going to let go of everything before this moment,
And everything after this moment.
You might picture a train,
You're unhooking from the train car ahead,
And unhooking from the train car behind,
Just being right here,
Right now at this moment.
Unhooking even from any ideas of who you are.
Just for these few moments,
Just unhooking from your own history,
From your day to day,
Even unhooking from your name,
And your gender,
Your age,
Even for this moment,
Just unhooking from your body.
And just letting yourself be a living field of awareness,
Just perceiving this moment right now.
Unhooking from the future,
Any worries or concerns you have about the future,
Any ideas about your future.
And just bringing yourself right here,
Letting yourself be a living field of awareness.
As if you are just a sense organ taking in this moment without any judgments,
Just with curiosity and openness,
Noticing outward perceptions,
Sounds,
Temperature.
Smells.
And noticing inward perceptions,
Feelings,
Emotions,
Physical discomforts,
Just noticing without attaching to anything,
Without pushing anything away.
Letting yourself be just a field of awareness,
No past,
No future,
Just vividly alive in this moment.
And notice the quiet that's already within you.
Just give your attention to the quiet.
Notice that the quiet in your depths is there before you seek it.
And even if you can't feel it right now,
That's fine.
Just have the intention of receiving that quiet into you,
Into your body,
Into your hands.
All my heart.
Yes.
No need to grasp for it conceptually,
Just offer yourself with all of your heart to the immense inner quiet.
The quiet immensity within you.
Thoughts may come and go,
Ideas of yourself,
Of past and future.
That's fine,
Just let them go and allow yourself for these few moments to just bask in this moment.
No past or future,
Just experiencing this moment as it is now.
Everything you perceive inwardly and outwardly,
Just letting it be as it is.
Noticing in your deepest depths,
The immense quiet,
The love that you are.
You are love.
You are made of love.
So with each breath,
Just let yourself rest in that love.
Let yourself feel it fully.
Let yourself feel it fully.
Knowing that whenever you need to,
You can return to this presence,
To this deepest essence of you,
Unhooking from past,
Unhooking from future,
Just radically present to your own being,
To the beauty and the fullness and the love at the core of your being.
And inviting that love to sustain you through all of life's challenges.
Just take a few breaths to drink deep that love.
Experiments I'm sorry.
May we here and all of our loved ones,
And especially all who suffer from mental illness,
May they find happiness,
Find stability and grounding and happiness in life.
May they have all of the strength and wisdom that they need.
May they be safe and protected and free from inner and outer harm.
May they be happy and contented.
May they be healthy and whole to whatever degree possible.
And may they experience ease of well-being.
And may their loved ones too experience ease of well-being.
May all beings be happy.
May all beings be at peace.
May all beings be free.
May all beings be free.
