¶ Intro / Opening
The discussion in the news, the headlines, social media, Twitter, whatever you're watching, we're all getting bombarded by negative things, not just in our own lives, but in the world, people around us, it's so stressful. How do we deal with it? One of the ways we personally deal with it is through meditation, and just being still, what does that look like? Some people don't know what that means at all. I get
it. I didn't either. Even though I was taught to pray my whole life, or just weigh in on God, I never really knew what that meant. But I've learned if I just be still, that the meditation grows, as you practice, it's like a muscle, it doesn't get stronger. If you don't work it out. It's the same thing. So we're going to take a little time to strengthen that muscle, you've got nothing to lose nowhere else to go. And
you're here. So let's do this, then we're going to practice, but just breathing in through your nose. And breathing out through your mouth.
¶ Start Meditation
Now, when you breathe in through your nose, take it nice and slow. Try to fill up your lungs. And then when you breathe out through your mouth, you're gonna slightly open your mouth, and narrow the back of your throat. And then it's a feeling of kind of pushing that air out somewhat of a heat feeling. So let's breathe in. And breathe out breathe in. Breathe out do that a few more times, as many times as you need. Maybe put it on pause here. And whenever you're ready, just relax.
Either in a seated position or lying comfortably on the floor, on your bed, in a chair, or maybe on the floor in a seated position. Or even I like sometimes a child's pose. So I feel so surrendered in that position as you're settling in, and if you're just bombarded with thoughts, it's okay. And tell yourself that if a thought comes in, you're going to acknowledge the thought and then just let it go. Just tell it you'll come back to it later.
You have no obligation to hold on to any thought except just being in this moment. One way to stay focused and practice is as you breathe in and you breathe out, focus on where you're feeling that breath.
Are you feeling it with your chest rising up and lowering down or maybe in your stomach or are in your throat wherever you feel that sensation just focus on that going up and down and if you ever feel that your attention is starting to sway then just take your attention over to maybe your left shoulder. Check in with that left shoulder so warm, is it tingly. And then move your attention over to your right shoulder.
Has that Feel Do you feel a draft on your skin now let's take your attention back to your breath. Breathing in. Breathe breathing out and when you breathe in just visualize breathing in all the love and all the joy you can possibly imagine. And as you breathe out just picture any negativity, anxiety darkness to sleeving your body Ella's take your attention to your right toe. Checking in feeling noticing and now going over to your left pinky toe.
Checking in feeling noticing now let's just do a quick body scan starting from your head and just quickly scanning down your face, your neck, your shoulders and your arms down through your torso, your hips, your thighs, releasing in your knees down through your calves and out through your feet and ending out your toes.
And as you take a big deep breath breathing in that loving that light and scanning it down the top of your head over your shoulders down your sides through your head and sound your legs and out your toes and now let's just bring your attention back to your breath feeling a peace feeling of love feeling and knowing that it's going to be Oh kay and as you start to wiggle your fingers and wiggle your toes start to slowly open your eyes you realize you feel a sense of peace
that surpasses all understanding and nama say amen.