Hi,
I'm Shania Gordon and I am so glad you're here.
I'm a mindfulness meditation teacher and this session is on releasing control.
But before we get started I would love to mention a few things.
The practices that I share they're rooted in ancient mindfulness traditions and they originated in South and Southeast Asia.
I offer them here in a trauma-informed secular way.
I also just want to remind you,
The space is yours.
There's nothing you need to get right.
You are in full control of your experience.
My guidance,
It's just an invitation.
Your body and your spirit get the final say.
So when you are ready,
I invite you to find a comfortable position whether you're lying down or seated.
As you prepare for this journey of understanding and letting go,
It's essential to root yourself in the present.
This meditation,
It will guide you to distinguish between what's within your grasp to change and what's beyond it.
Bringing you closer to a state of inner peace and equanimity.
When you are ready,
Gently close your eyes or soften your gaze.
Taking a moment to disconnect from the outer world and tune into your inner sanctuary.
Start by noticing where you are right now.
Feeling the surface beneath you supporting and grounding you.
Now,
Be aware of the temperature of the room,
The touch of air on your skin and any other subtle sensations.
You are here,
Safe and embraced by this moment.
Now,
Bring your attention gently to your breath.
Without any intention to change it,
Simply observe it.
Notice the rhythm,
Whether it's fast or slow,
Deep or shallow.
Feel the subtle sensations,
The coolness of the air as you inhale and the warmth as you exhale.
The natural rise and fall of your chest and abdomen like gentle waves lapping at a shore.
After a few moments of observation,
Begin to deepen your breath intentionally.
Inhale deeply,
Filling your lungs from the bottom to the top,
Pausing for a beat and then exhaling slowly and deeply.
Maybe imagine with every inhalation,
You're drawing in calmness and peace and with every exhalation,
You're releasing tension and worries.
Feel this relaxation beginning at the crown of your head like a gentle cascade of tranquility flowing downwards.
It soothes your forehead,
Loosens the tiny muscles around your eyes and softens your cheeks and jaw.
It travels down,
Relaxing your neck and shoulders,
Flowing down your arms to your fingertips.
This calming energy then moves to your chest and back,
Loosening any tight spots or knots,
Furthering down to your hips,
Thighs,
Your knees,
Calves,
And finally to your feet.
By now,
You should feel deeply relaxed.
Every part of you at ease,
Grounded and present.
Remember,
This journey is for you to find clarity and peace.
Cherish these moments of stillness.
For they are the foundation upon which you can build deeper understanding and tranquility.
I invite you to visualize a wide open space.
The ground beneath you is firm yet comforting and the sky above stretches infinitely,
Representing the endless possibilities and realities.
Here in this sacred space,
We will explore the idea of control.
Envision two distinct areas within this space.
To your left,
A sphere shining a soft glow.
And to your right,
Another sphere equally luminescent but distinct in its energy.
The light on your left holds everything you have the power to influence.
Your choices,
Your emotions,
Your responses,
And your actions.
Dive deeper into this light.
Feel its warmth.
It resonates with your energy because this is where your power and influence truly lies.
Here,
Each time you face a challenge or decision,
Remember you have the strength and wisdom to choose your path,
To mold and shape your journey.
Now gently shift your awareness to the right sphere.
This one encompasses everything beyond your control.
The natural flow of time,
Others' choices and actions,
Unforeseen events,
And the unpredictable twist and turns of life.
Step into this light.
It feels different,
Perhaps lighter.
Within it,
Recognize that while these things may affect you,
They aren't yours to change.
There's a liberation and understanding,
A freedom from the weight of trying to control the uncontrollable.
Now stand between these two spheres,
Feeling the energy of the light.
Of both.
Take a deep breath in,
Absorbing the power and influence from the left.
And as you exhale,
Release the urge to control the right.
Inhaling confidence and empowerment.
Exhaling surrender and acceptance.
May you continue this rhythm of breathing,
And with each cycle,
Internalize this truth.
In life,
While there are things you can guide and shape,
There are also things that simply need to be accepted.
Both are integral to your journey.
Inhale the acknowledgement that your energy is precious.
Exhale the understanding that it's best invested where you can make a difference.
Letting go doesn't mean giving up,
But rather understanding where your true influence lies.
Spend a few more moments here.
Allow this clarity to strengthen your resolve,
To navigate life with both effort and ease.
The beauty of existence lies in this delicate balance.
Of action and acceptance.
Take a moment to honor yourself for undertaking this journey of acceptance.
For seeking clarity,
For showing up,
And for most of all,
Being present.
Feel a wave of gratitude wash over you.
Gratitude for your strengths,
Your vulnerabilities,
And the myriad of experiences that change and make up who you are.
Begin to slowly transition your awareness back to the here and now.
Notice the rhythm of your breathing,
The gentle rise and fall of your chest.
Feel the weight of your body,
The points of contact with the surface below.
Maybe you gently wiggle your fingers and toes,
Stirring life back into your surroundings.
And then when you are ready,
Gently open your eyes.
Thank you for showing up today.
May you walk your path with an empowered spirit,
Always finding your way back to peace and balance.
It has been an honor to guide you.
I am grateful for the power of your presence.
The path,
The practice,
And most of all,
You,
The community.
Until next time.
