Welcome.
Before we begin it's crucial that you try to commit to this moment.
This practice is meant to be used over and over again.
You can use it as a daily practice.
One of the dangers whenever we do something more than once over time is that we stop bringing that freshness to the experience.
So if you aren't ready to bring your full attention to this process please pause and return to it when you're ready.
This meditation demands your undivided focus.
So whether this is your first time or your thousandth,
Engage as if it's your very first experience.
And if you're still listening let's continue.
The roman emperor and philosopher king marcus aurelius said the present moment is the only thing of which anyone can be deprived.
For this is the only thing he has and he cannot lose what he has not got.
You don't need to try and be in the moment because you already are.
Listen to the sounds that come to you effortlessly.
Notice how your consciousness reflects the sounds like a mirror.
You don't have to try to hear.
Hearing just is.
Take a deep breath in,
Hold it and exhale.
Let your mind reflect anything that arises without judgment or resistance.
Accept each thought and emotion just as they come with a friendly,
Inviting energy.
Now shift your attention to your body.
Feel the weight of your body pressing down.
The sensation of your clothes against your skin and the rhythm of your breath.
Starting from the top of your head,
Slowly scan down to your toes,
Noticing any areas of tension or discomfort.
With each exhale imagine releasing that tension.
It's possible to practice acceptance in every moment.
You're not always in control of your involuntary thoughts or moods but you can choose to work on your acceptance.
You're not always in control of your involuntary thoughts or moods but you can choose to welcome them.
This is the fundamental heart of stoicism.
Embrace your emotions rationally,
Letting them know they are welcome.
Now let's briefly reflect on the past.
Think about yesterday.
What difficulties or challenges did you have that seem smaller now?
Why do you have different emotions now than you did yesterday if you're the same person?
Going back a bit further,
Let's look over the last year of your life.
What difficulties or challenges did you encounter that seem smaller today?
Why did they bother you so much at the time but cease to bother you right now?
What's changed?
At the time I'm sure these problems might have seemed permanent or insurmountable.
Now let's look at the future.
Imagine upcoming challenges and consider how you might cope with them.
Just as the past is a memory,
So too will the future become one.
Contemplate the perspective that these future challenges will one day be mere memories.
We've looked at the past,
We've looked at the future,
Now let's focus on today.
What is likely to upset or trigger you today?
What could cause frustration or boredom?
Think about the worst realistic scenarios and how you would handle them if they came up.
Will you feel like a victim if they come true or will you rise to the challenge using the adversity to unlock important character traits and virtues within?
Zoom out and see the challenges you might face today from a different perspective.
How serious would someone else think your problems were?
There are more than likely some issues you have that feel a lot heavier than they really are.
You may have been creating an illusion of weakness when you can lift them and hold them and carry them quite effortlessly.
Remember that life is a lot like a play.
We are the actors.
Our duty is to play our part well without complaining about the script.
When we see ourselves as a victim in life we are essentially asking the writer of the play to give us a new role,
A new life,
A new story arc.
This is tedious and ridiculous and makes things worse for everyone involved.
You are an actor on a great stage.
You are not the creator of it.
So instead focus your attention on the following question.
How can you play your part better than you currently are?
The Roman Stoic Seneca instructed us to live our days as if they may be our last.
This doesn't mean that we live today in a way that would resemble our last day on earth,
Where we prepare for the end.
Today will almost certainly not be our last day.
However,
It could be.
There is a chance,
A definite chance that today could be our last day on earth,
Even if things seem like they're going pretty well.
If a huge number of people listen to this meditation that you are listening to right now,
At least one of those people would die the same day and that person may very well not see it coming.
This is not morbid or pessimistic.
This is a statistical reality when dealing with large numbers.
Let's remind ourselves of this fact so that we can see the preciousness of life more accurately.
Life is sacred.
This moment is all we have.
It is the universe.
It's your universe.
Keep this thought in mind throughout the day to guide you on how you can spend your time more wisely.
Everything you cherish can be taken away from you in a moment.
Everyone you love will be dead within a hundred years.
What else is there to do besides being kind?
Every challenge you have will one day be a memory.
What else is there to do besides creating memories you can be proud of?
As we conclude this contemplation,
Carry with you the wisdom of the Stoics.
Let the awareness of life's fragility guide your actions and decisions for the rest of today.
Be kind,
Be present,
And make the most of this precious moment.
Now,
Take one final deep breath in,
Hold it,
And exhale slowly.
May you have a virtuous day.
