Join me in this practice for peace.
In order for us to contribute to collective peace,
It's imperative that we create peace within.
This practice will invite us to do that,
To seek refuge in ourselves,
Find peace within so we can contribute to outer peace.
And we'll start today by finding a comfortable meditation posture.
Maybe we're lying down on our backs,
Legs and arms extended,
Arms by the sides,
Palms facing up towards the skies.
You may also find yourself on the edge of a chair or a bed with those feet flat on the floor,
Shoulders relaxed,
Arms by the sides,
Hands in the laps or at the knees,
Palms facing up towards the skies.
And finally,
You may find yourself seated on a mat or a meditation cushion.
Please be welcome to join us cross-legged or in lotus position.
Again,
The shoulders relaxed,
Arms down by the sides,
And those hands in the lap or at the knees,
Palms facing up towards the skies.
And as we allow the body to guide us,
As we allow ourselves to rest in this present moment,
We'll tune into the breath.
Noticing,
Observing without judgment or expectation about how the breath should look,
Sound,
Or feel.
Just allowing.
And deepening our connection to the breath here,
We'll take an inhale into the heart space,
Pausing at the top,
And exhaling right to the end of that out breath.
And again,
We'll inhale,
This time a little deeper into the lungs,
Pausing at the top of the breath,
And exhaling all the way to the end of that out breath.
And one more time,
We'll inhale deep into the belly,
Pausing at the top,
Maybe feeling that expansion in the rib cage,
And exhaling.
Going on a little longer than that inhale,
And relinquishing here into the present moment,
Allowing ourselves to embody the stillness,
The spaciousness within.
Allowing the mind to settle.
Staying here with the breath.
Becoming more intentional with our breathing here.
Inhaling,
Breathing in,
And exhaling.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
Breathing in,
I am aware of the in breath.
And breathing out,
I am aware of the out breath.
Breathing in,
I am aware of the body.
Breathing out,
I relax the body.
Breathing in,
I am aware of the body.
Breathing out,
I relax the body.
Breathing in,
I acknowledge any tension in the body.
And breathing out,
I relax and release any tension in the body.
Breathing in,
I smile.
Breathing out,
I smile to life.
Breathing in,
I have arrived.
Breathing out,
I am home.
Breathing in,
I have arrived.
Breathing out,
I am home.
Breathing in,
I have arrived.
Breathing out,
I am solid.
Breathing in,
I have arrived.
Breathing out,
I am solid.
Breathing in,
I am solid.
Breathing out,
I am free.
And acknowledging these last few rounds of breath.
Maybe bringing your hands together in prayer position if comfortable for you.
Or allowing a palm to rest on the heart space,
A second palm on top.
Or even allowing one palm to drop down to the belly.
We'll pause here in gratitude.
And one more time we'll recite.
Breathing in,
I am solid.
And breathing out,
I am free.
Allowing the hands to fall where they may.
Maybe wiggling the fingers and wiggling the toes.
Inviting the eyelids to open.
And coming back into this physical space.
Taking our time here.
Noticing what may be present.
Noticing anything that may be coming up for us.
And even pausing to take a moment to reflect on this practice.
Thank you for joining me here today.
May you create conditions for peace within and without.
Thank you.
