Welcome,
Friends.
This meditation is a place to find grounding,
Compassion,
And clarity during times of global uncertainty,
Relationship conflict,
And emotional stress.
Take a moment to settle into a comfortable position,
Sitting or lying down,
Alert yet relaxed.
Let your shoulders drop away from your ears.
Rest your hands gently in your lap or on your thighs.
Tip your chin slightly down and rest your tongue gently behind your top teeth.
This is a restful position for the mouth.
If you feel safe,
Allow your eyes to close or simply soften your gaze.
Begin to relax the body by taking a couple of deep breaths in and out through the nose.
Feel the breath as your anchor,
Helping to keep your mind connected to the present moment.
Even in an unpredictable world,
Your breath reminds you that stability exists within you.
Breathe in and breathe out.
If your mind drifts towards world events,
Relationship tension,
Or mental,
Emotional well-being,
Acknowledge those thoughts gently and with kindness,
And then return to focusing on the breath.
Breathing in and breathing out.
Place a hand on your heart if that feels comfortable.
Feel the warmth there.
Softly repeat inwardly.
May I meet this moment with compassion.
May I offer myself understanding.
Let your body soften around any tension in the chest,
The belly,
The jaw,
The legs,
The mind.
Now let's bring an awareness to the sense of uncertainty in the world.
We don't need to hold specific images,
Just the feeling of unpredictability.
As you breathe in,
Imagine drawing in steadiness.
As you breathe out,
Imagine releasing overwhelm.
Breathing in,
Breathing out.
Allow yourself to feel gently supported.
Feel that support as a weight of your body in your sitting position.
This is as if you are held within a benevolent universe,
A universe that leans towards compassion,
Healing,
And the possibility of positive change.
Repeat silently to yourself,
In an uncertain world,
May I find grounding within.
A benevolent universe supports me.
I move through this moment feeling grounded.
Let these words settle like roots stabilizing you beneath shifting winds.
Breathing in,
Grounding.
Breathing out,
Resilience.
Gently bring to mind a relationship in your life that feels strained or confusing.
Hold it gently in your heart with a hand on your heart,
Like a delicate object in your hands.
Notice any emotion that arises in the body.
Identify and even name or label that emotion.
Confusion,
Anger,
Resentment.
Allow the breath to create space around it.
Breathing in,
Noticing emotions.
Breathing out,
Creating space around the emotion.
Repeat softly to yourself,
I can respond with patience.
I can listen with an open heart.
I can honor my boundaries with compassion.
I can respond with patience.
I can listen with an open heart.
I can honor my boundaries with compassion.
Imagine this relationship resting in a field of understanding.
Maybe that's a color or just a sensation,
Or maybe there's an image that represents this for you.
The relationship is supported by the same benevolent universe that supports you.
Breathing in,
Understanding.
Breathing out,
Letting go of expectation.
Let's now move on to an awareness inward toward our own emotional landscape.
Maybe your stresses,
Your hopes,
Your fear,
Your resilience.
Breathing in,
Notice what's going on inside.
Breathing out,
Allowing the emotions.
Repeat these affirmations silently to yourself.
My feelings are valid.
I am allowed to rest.
I can care for my mind with gentleness.
I am growing even when growth is quiet.
Breathing in,
My feelings are valid.
Breathing out,
Allowing growth and understanding.
Picture now a gentle light surrounding you.
A color,
A feeling in that light.
It's warm,
Steady,
And kind.
And it's a gift of benevolence that reminds us that support is available even in invisible ways.
Breathing in,
A gentle light.
Breathing out,
Accepting benevolence.
Now we will send loving kindness first to yourself,
Then to others,
And then to the world.
Repeat these loving kindness phrases silently.
May I be safe.
May my loved ones be safe.
May all living beings find strength and peace.
And back to yourself once more.
May I be held in kindness.
May I find clarity amidst uncertainty.
May I be met with inner peace and ease.
Breathing in,
Kindness.
Breathing out,
Accepting uncertainty.
Coming back to the present moment now,
Feel your breath going in and out of the body.
Breathing in,
Noticing the breath.
Breathing out,
Slowly breathing out.
Your body supported beneath you.
Your mind is a little steadier,
A little clearer.
We let the world be the world.
We let our relationships be works in progress.
We let our mental health be something we nurture with patience and compassion.
A slow breath in and a long breath out.
Another slow breath in,
Another long breath out.
Let's offer ourselves one final intention.
May I move forward with resilience,
Compassion,
And trust in an uncertain world surrounded by a benevolent universe.
When you feel ready,
Gently wiggle your fingers and toes,
Bringing awareness back to your body in space,
And slowly open your eyes.
Look around you and see shapes and colors.
Breathing in the whole room,
Breathing out any residual tension.
Thank you for practicing with me today.
Please come back to this practice daily.
The benefits of meditation accumulate with consistency.
May you be well,
My friends.
