Get yourself into a physically comfortable position.
Make sure everything is supported.
Make sure that you have your back,
Head,
Neck,
Arms,
Legs,
Feet,
Knees,
Whatever you need.
Have yourself supported.
If you wear glasses,
Take them off.
Close your eyes and breathe.
Locate in your consciousness someone you haven't upset with or about.
You can use a teeny upset or a big one,
Either way is okay.
But pick something real for you.
Remember to include.
Meditation is not about shutting out or pushing away.
It's not about tamping down.
It's just letting be.
So include,
Include,
And include whatever there is.
A door opens or closes,
A dog barks,
A child squeals in delight.
A phone rings,
A siren goes by,
Your body twitches,
You have a thought.
Just allow it all and include it all.
Let each beat of what happens bring you deeper into your own consciousness of being.
And just breathe,
Consciously breathing in and breathing out.
See if you can deepen your breath so that your breath goes all the way to the bottom of your lungs and how your body expands when you do that and your body contracts as you let go of your breath.
Notice how the breath is cooler coming in and warmer going out.
Notice that when you take a really full breath,
Your lungs expand to the sides and the back as well as down into the front.
And notice that as you breathe in and breathe out that it is a circle.
There is no holding the breath.
It is breathing in and breathing out and breathing out and breathing in,
Around and around and around it goes.
No top to the breath,
No bottom to the breath.
Simply a circle,
Breathing and being.
See if you can follow your breath in,
How the air goes into your lungs and then to your heart through your entire circulatory system,
Feeding the whole of your body.
Allow your body to be fed with that oxygen.
Appreciate that when you breathe out,
It feeds the green of our earth.
Yea the perfection of the circle.
And allow each breath in and each breath out to take you deeper into yourself,
Deeper into your consciousness,
Deeper into your being,
Deeper into being,
Being.
Again be mindful of the person with whom you are upset.
Notice that when upset is in the space,
Love is not what is present.
Even if you can or do say that you love that person,
In the midst of the upset,
That beat is not love.
And so the question is,
Would you be willing to let go of the upset?
Not like it's the right thing to do,
But it is a freeing,
Liberating thing to do.
Start with where you are responsible in the next.
Not like there's anything wrong with it,
Just simply a recognition of where you come into the picture.
What is it that you have said or didn't say?
What is it that you did or didn't do?
Who was it you were being or not being that you could have been?
Just in the authenticity of yourself.
Not like a good or a bad,
Just a recognition of what's so.
Would you be willing to let go of all of that?
Recognizing it is fabulous and wonderful.
Simply acknowledge to yourself those were the things that happened.
What you said or didn't,
What you did or didn't do,
Who you were when you could have been another way,
And what that other person has done or said or been.
Just acknowledge it.
It is so.
And now find your way into embracing it.
Imagine embracing it mentally,
Physically,
Emotionally,
Spiritually,
Ethereally,
In wonder,
In awe,
In discovery.
Just breathing in,
Embracing,
And breathing out,
Embracing for the whole of all of it.
The stuff that you think is good stuff and the stuff that you think is bad stuff,
Just letting it be that it's stuff.
Gently cradling all that stuff in your consciousness,
Embracing it.
Now take in a deep breath and just let it go.
Let go.
Let go physically.
Let go of it mentally.
Let go of it emotionally.
Let go of it ethereally.
Let it go in wonder,
In awe,
In discovery.
Simply let it go.
Release it.
Let it go.
And in this space,
You have an opportunity to put something in,
Remembering that the universe abhors a void,
Consciously choose love.
Simply put love in the space that's there.
Feel that space with love mentally,
Emotionally,
Physically,
Spiritually,
Ethereally,
Putting love in,
In wonder,
In awe,
In discovery.
The breathtaking and the breath giving of love.
Breathing it in and breathing it out.
And in a breath of only love,
Giving out a breath of only love.
I'm going to begin counting up from one to nine.
As I do,
Allow your consciousness to rise from level to level with the numbers.
When I say the number nine,
Gently open your eyes and allow yourself to be present in love,
In your body,
In the moment that we are in.
One,
Two,
Three,
Feel your conscious mind arising.
Four,
Five,
Six.
Begin to feel yourself in your body,
Where and how you are sitting or lying down,
The air in you,
The air around you,
The consciousness of love being present.
Seven,
Eight,
Nine.
Gently open your eyes and allow yourself to be present in your body,
Exactly where you are,
Exactly as you are.
And every time you have a thought or an inclination to go back to that upset,
I ask that you pause and put in only love.
