Get yourself comfortable.
Take a deep breath into any tight spots.
Adjust,
Shiver,
Shimmy,
Stretch,
Rotate.
Whatever you need to be comfortable so that you can start to become still.
Notice where you're solid,
Or tight,
Or clenched,
Or at ease,
Or in comfort,
Or discomforted.
We're just taking a wandering stalk,
An inventory of the body and the spirit.
We're not worrying about or judging the state of our body.
We're just noticing where things are,
All the bones,
And sinews,
And muscles,
And skin,
The volume of ourself,
And what's going on beneath the surface,
Mentally or physically.
Just be fascinated by yourself for a moment.
Be proud of your struggle and grateful to be here,
Right now.
Nothing else to do,
Really,
Not at this time.
Breathe into that freedom that you're giving yourself moments of respite and meditation.
What do you notice?
What sensations,
Or words,
Or thoughts,
Or feelings come up?
Let them come up.
Observe them briefly and let them float away.
Clouds in the sky.
Long,
Deep breath,
Maybe a yawn.
Using all that air to stretch yourself out,
Expand your ribcage,
Deepen your diaphragm.
Loosen your digestion.
Following your breath for a few moments,
Letting it be your guide to the river on which you drift.
We're going to talk about fear and courage.
There's no courage,
No faith without fear and doubt.
When we meditate,
We might like to imagine that it's possible to become empty,
To be devoid of anxiety.
That is not possible.
Invasive thoughts are there in our brain,
Always.
Make peace with them.
It's just who we are.
It's just how the brain and body work.
Thank God it does,
It keeps us safe and alive.
Breathe into it all.
When you get lost in some wild fantasy,
Or some memory,
Some anxiety,
Return to my voice,
Return to your seat,
Or notice your breath as a cue.
We're meditating.
We're going to look at a few things that could give us courage,
Even in moments of fear and uncertainty.
Because uncertainty is part of life.
But we can be proud and grateful for things,
And that can give us strength and courage.
Breathing into it all.
The things we have can give us strength.
A house,
A guitar,
Our sanity,
Our health.
What do you possess,
Material or immaterial,
That might give you strength?
Things you can touch,
Or just hold emotionally,
Internally.
A book,
Your kitchen,
A strong heart.
Search your experience for the things,
The items,
The elements that could give you strength and courage.
Take them in.
These elements,
Items,
And things that give you courage,
You can root them somewhere in self.
A knowledge that,
Though they could be impermanent for now,
They reinforce you,
They invigorate you.
Superficially or deeply.
A lucky piece of jewelry.
A shirt that's extremely comfortable.
The beautiful view from your coffee nook.
Whatever you have that could give you strength,
Bring it in.
Breathe it in.
Inhaling deeply,
Exhaling slowly to hold on to it.
See how it makes you feel.
See if it warms you up.
As we seek courage,
Next,
We'll think about things that nourish us.
Good foods,
Compassion,
Laughter.
What nourishes you?
What feeds your body and soul?
Lights you up to give you courage for the day ahead?
Coffee or tea,
Something immaterial.
What is good for you and good to you?
Notice things that nourish you.
Take them all in.
Gather nourishment in the face of fear.
Building up your bones and muscles and heart in the face of doubt and challenge.
Breathe into it all.
Take it all.
Nourished.
We'll continue with home,
Family and chosen family,
Loved ones and friends.
The people who hold your hands and lift you up to give you courage and strength and dignity.
Even amidst struggle.
Think about the people who make you smile and who make you feel supported.
Parents,
Teachers,
Friends,
Students,
Loved ones,
Pets.
What forms a home around you?
A cocoon of love and nurturing.
Go into that feeling.
Breathe into it.
Take it in deeply.
Don't let it go quickly.
Hold it in.
Take a few more moments to hold on to all of these parts.
The things and possessions.
The gifts that nurture.
The home that supports.
All of these things can help you face challenging moments with courage.
Take them all in.
Breathing.
Continuing slowly until the end of this meditation.
