[00:00:00]Adam Coelho:
Let's begin by finding a position that allows you to be both alert and relaxed at the same time. You can gently close your eyes or gaze down a few feet in front of you. And let's begin with three deep breaths together, breathing in
and out again,
once more. [00:01:00]
and as we
begin this practice, just bringing to mind and intention
Of kindness
towards yourself. And whatever's arising in your experience in this moment. Everything is welcome. Met with mindfulness, with kindness, curiosity, and openness.
Nothing
is turned away because it's all part of our experience right here. Right now.
And I invite you to find the breath sensations in your body, noticing [00:02:00] wherever they're most vivid for
you right now.
No need to breathe
in any particular way,
but just meeting
yourself, meeting the breath, wherever it's showing up and simply observing. breathing in. I'm aware that I'm breathing in
and breathing out. I'm aware that
I'm breathing out,
resting
your mind on the breath
for a few moments.
[00:03:00]anytime your mind drifts off into thought or distraction.
No problem.
Can you just bring that same kind, curious attitude to whatever arises and meet it
just has it is.
And then just gently bring your [00:04:00] attention back to the breath and beginning
again,
each in breath is a new beginning. Each out breath is the chance to let go.
and as you
sit and breathe, I invite you to bring to
mind.
Some aspect of your life or the things that you hoped to do in this beginning of this year,
perhaps any
areas that you are beating yourself up
about [00:05:00]and,
don't force it, but just bring the curiosity. Is there anything that I'm holding on to.
Anything that I'm
allowing myself to have negative talk around and not judging it to be good or bad, right or wrong. Just meeting it for now
and seeing
what arises in your mind and your
body. And just sitting and breathing,
feeling into that,
noticing any sensations in the body as you
consider this,
any emotions in the body or thoughts that come up, stories about it, just sitting with it, seeing if you can bring that [00:06:00] mindful,
loving awareness. To this
area that might not feel so
good.
now
I invite you to [00:07:00] consider the possibility of simply letting that
go.
I find
that it helps to ask the question.
Is this useful?
And if it's not useful, can I just simply let
it go. As we
move into this new
season, can I make the intention
to set this stuff aside and leave it? These stories, these feelings of inadequacy, whatever they may be for you can, I simply
let them go.
So imagining as you breathe
in
[00:08:00]here, bringing kindness to yourself and as you breathe out, You're letting go of things that no longer serve you
And if
you like placing a hand on your heart, on your belly, whatever's comfortable for you just feeling that kindness coming in, directing it to yourself as you breathe in.
And as you breathe out, just letting it go.
[00:09:00]breathing
in. I breathe in kindness,
breathing out.
I allow myself to let these things
go.
And now in a [00:10:00] moment, I'll invite you to practice some formal Metta practice or love and kindness practice. And we'll begin by directing that kindness and compassion to
ourselves.
And it's worth noting that giving
ourselves compassion is not about. Making excuses for the things we didn't do
or forgetting about them. But rather it's
recognizing that we have a lot going on and we're doing the best we can. And sometimes that's enough. And so bringing a sense of compassion and kindness.
Towards this human condition,
[00:11:00] The suffering that we are causing ourselves by holding onto these things.
And
it's an opportunity and invitation to simply let them go. And to direct this love, this
kindness towards ourselves. As we
head forward into this new
season. And so
again, if you like placing a hand on your heart, one on your belly, whatever's comfortable and repeating silently,
may I be happy?
And at
ease
May I be healthy
and safe.
May
[00:12:00] I be kind to myself and let go of the things that no longer serve me?
May I recognize my strength? And my
resilience
may, I feel loved
and supported
and
allowing whatever you wish to arise for yourself.
Let's take a deep breath in. Okay.
and
let's [00:13:00] run through
that one more time. Repeating silently,
may I be happy? And
at ease?
may I be
healthy and safe?
may I be
kind to myself and let go of anything that is no longer serving
me?
May
I recognize my strength and my
resilience
may I feel
loved and supported
[00:14:00] and allowing whatever you wish for yourself to
arise.
Taking a deep breath in
and let us now extend this compassion. These well-wishes to all beings everywhere. Imagining as you repeat these phrases silently that you're sending it out to every living, being on this planet,
may
every being be happy
and at ease
may every being be healthy and safe.
[00:15:00] may every being be kind to themselves and let go of anything that is no longer serving them.
may every living being recognized, their strength and their resilience.
May I agree. I think being
feel loved
and
supported
and allowing whatever
you wish for all beings
to arise.
Let us
finish this practice with three deep breaths together.
Breathing in
[00:16:00] and breathing out
again.
And once more.
And
when you're ready slowly opening your eyes and taking one final mindful breath with your
eyes open
as a reminder that this is available to you anywhere, anytime. And it just takes a moment.
Thank you so much for your attention.