Hello and welcome to our meditation practice.
Sit comfortably,
Or if you prefer lie down,
Close your eyes,
And take a few deep,
Relaxing breaths.
Notice as the cool air enters through your nostrils,
Noting the in-breath and noting the out-breath.
Allow this rhythm of your breathing relax you further and further.
Notice your posture if you are sitting,
Or if you are lying down,
Feel the sensations in your body.
If you have any physical discomfort,
Gently touch it with your awareness.
If you have emotional distress,
Notice it and let it be there.
Feel your inhale and feel your exhale.
Place one or two hands on your chest as a reminder to give yourself loving attention.
Feel the warmth of your hands,
The gentle pressure,
And the rhythmic rising and falling of your chest as you breathe.
Keep paying attention to your breathing.
As you breathe in,
Let your awareness move deeply into the experience of breathing.
Just continue to breathe and open your awareness to the space between your out-breath and your in-breath.
Feel that space.
Let your awareness drop into the space between your out-breath and the next in-breath.
The breath comes seemingly out of nowhere.
It's actually breathing you,
Keeping you healthy even when you are fast asleep.
Go deeply into the deep,
Empty space from which breathing emerges,
From which the faintest moment originates.
This is a field of great peace and freedom.
Feel your inhale and feel your complete exhale.
Just as your in-breath originates out of seemingly nowhere,
Your thoughts also emerge out of deep,
Quiet,
Invisible space.
When you are ready,
Listen for any words that may bubble up.
Open yourself up to a word or a phrase that might be just what you need to hear right now.
If a word or a phrase were to appear from the bottom of your heart,
What would it be?
Take a few minutes to do this.
Breathe,
Relax,
And open yourself to words that might bubble up from deep inside.
If no words arise,
Just stay with your breath.
If a few words arise,
Roll them over in your mind and select one that's perfect for you at this time in your life.
Some possibilities might be love,
Let it be,
Letting go.
I say yes,
Trust,
Or peace.
When you have a word or a phrase,
Allow yourself to savor it,
Rolling it over and over in your mind.
If you notice that your mind wanders,
Bring it ever so gently back to the word or words.
If you notice that your mind wanders,
Bring it ever so gently back to the word or words.
After a while,
Let go of what you were doing and simply be with your inner experience,
Letting yourself be just as you are.
Begin to deepen your breath and slowly bring back awareness into your body.
Notice your backside of the body facing the earth.
Feel all the places where you touch the ground.
Notice the front body facing skyward.
Notice all of the space surrounding you.
Let your body expand wider into the space that surrounds you.
Notice your breath.
Feel its rhythm and pace.
Take a full breath in and a full breath out.
Bring your hands onto your face.
Notice how you feel right now.
Notice the effects of your relaxation practice.
When you are ready,
Slowly open your eyes.
