Hello,
My name is Wayne Stevens and I want to welcome you to the first Centre for Men and Families Australia Guided Meditation.
This guided meditation is designed to help those in the beginning stages of meditation and contemplative prayer.
If this is a new practice for you,
I want to encourage you in this spiritual discipline.
Whether prayer or meditation is about letting go,
It is the most complex and simplest thing you will ever do.
If you need a focal point,
You can pause this meditation and light a candle as a focus of calmness and serenity.
When you are ready,
I want you to close your eyes comfortably sitting,
Not too slouched with your feet firmly on the ground.
Take in three deep breaths,
In through your nose and out through your mouth,
In through your nose and out.
As you breathe out,
Release all the built up tension and anxiety.
As you breathe,
Notice the cold air around your nostrils or at the back of your throat.
Always gently returning back to your breath.
The Greek word Numa and the Hebrew word Ruwa are the names for breath or spirit.
The word God or any word you would like to substitute for God,
Spirit or the sacred is with you as you breathe.
This is the true experience of a living God.
On the deepest level,
As part of your lived experience,
Present,
Alive,
Now.
Notice and become aware of your breath.
Be gentle with yourself.
Be aware of your surroundings.
What is it you notice?
What is it you sense?
As you sit,
Wonder if you could scan your body.
Where do you feel tense?
Where do you feel hot or cold?
As you notice this,
Hold it lightly and return to your breath.
Make an invitation to just be.
As you sit,
Thoughts fly in.
That's okay.
Don't be harsh.
Don't judge.
Just notice.
Imagine yourself lying in the grass.
And your thoughts are just like a cloud floating above you.
A cloud comes.
Just notice it.
And let it go.
Like feathers on the wind.
You have no control.
Let go of control.
We are now going to sit for five minutes to start with.
As the clouds float over you,
Don't get caught up in your passing thoughts as we all do.
From time to time,
Return to your breath.
This is not a rushed process.
In the next five minutes,
You do not have to do anything.
But plan for the future.
Or worry about the past.
You only have to be.
These five minutes will be gonged in and gonged out.
Be present.
Be here.
Be at peace with all that is and all that will be.
Internet.
You You You You You You You You You You You As you return You Coming through the top of your head This beam has no beginning and has no end As you feel it come through the crown of your head Imagine it shining light through your whole brain Mind and spirit It slowly goes down through your neck And down through your spine And as you take a deep breath The light fills your lungs And with each breath the light goes deeper and deeper into your spirit You feel the light go through your abdomen The abdomen is a place of light But it is also a place of carrying What is it you notice as light fills this space?
The light goes through your pelvis and through your thighs The light slowly moves through your feet and joins in the flow from where it came from When you are ready you can open your eyes Look around,
Get a sense of where you are and feel the chair underneath you and the ground beneath your feet Feel the cool air,
Where is it cool on your body?
And return to the room This guided meditation has been designed to encourage you in the beginning of your contemplative journey As you engage with these practices and with other of mindfulness,
Consciousness and self-awareness Our hope is that you will experience a deeper,
Richer existence,
Full of peace and inner knowing If you would like to know more about the Centre for Men and Families Australia You can do this in two ways Firstly,
You can engage our website at www.
Cfma.
Org.
Au Or within this app you can search CFMA and join our group We wish you peace,
Wholeness and acceptance that everything belongs Shalom,
Until next time,
Grace
