I'm Tina Natiak and welcome to Ameda meditation.
So this is one of my favorites and the words used are the ones from one of my meditation teachers.
So I hope you enjoy it.
To begin I'll invite you to find a comfortable seat,
Lengthening up through your spine,
Sitting nice and tall.
Lift your shoulders to your ears,
Squeeze them back and then let them fall so your shoulders relax.
And then I'll invite you to let your head move a little bit more towards the back of the room as you tuck your chin,
Feeling the back of your neck lengthen.
And then I'll invite you to begin by deepening your breathing,
Taking a few long,
Slow,
Deep breaths.
Letting the breath enter your body as well as the sensation of releasing the breath.
Allow yourself to open to the fullness of breathing and also the letting go.
It may be helpful to spend a few moments to allow your body to relax,
Inviting your exhales to release any tension.
Feeling the space between your brows,
Releasing your jaw and neck.
Open your shoulders,
Your chest and belly so that the more you relax,
The easier the breath can flow through you.
Let go of controlling your breath in any way and simply enter into the rhythm of your natural breath,
Almost as though it could breathe through you,
Allowing it to be your anchor for your attention.
And now I'll invite you to repeat silently after me for the meditation.
And I'll remind you that sometimes these words may not feel genuine as you're wishing them for yourself in the beginning.
And don't worry about that.
Just let it be and continue to say the words and just stick with it and you'll be doing great.
So I invite you to silently repeat after me.
May I be happy and peaceful.
May I be healthy and well.
May I be safe and protected from inner and outer harm.
May I live with ease and well-being.
May I be happy and peaceful.
May I be healthy and well.
May I be safe and protected from inner and outer harm.
May I live with ease and well-being.
Allowing these words to land in your heart as best as you can.
May I be happy and peaceful.
May I be healthy and well.
May I be safe and protected from inner and outer harm.
May I live with ease and well-being.
May I be happy and peaceful.
May I be healthy and well.
May I be safe and protected from inner and outer harm.
May I live with ease and well-being.
May I be happy and peaceful.
May I be healthy and well.
May I be safe and protected from inner and outer harm.
May I live with ease and well-being.
Breathing these words in.
May I be happy and peaceful.
May I be healthy and well.
May I be safe and protected from inner and outer harm.
May I live with ease and well-being.
Now we'll direct these kind wishes outward.
So I invite you to imagine in your heart all of those beings that you love.
Those that are close to you.
Those that are maybe further away but you love dearly.
And I invite you to widen that to also including your friends,
Your peers,
Your colleagues,
Your neighbors,
And to all beings everywhere.
Because this is what we all most want.
Your country,
This world,
This universe.
May we all be happy and peaceful.
May we all be healthy and well.
May we all be safe and protected from inner and outer harm.
And may we all live with ease and well-being.
Thank you so much for joining me today.
And I look forward to meditating again with you soon.
