God,
Give me an open mind so that I may see without the filters of my existing beliefs and be present so I may hear with clarity and recognize the spiritual undertones flowing through every situation and interaction and speak with the intention to contribute,
Coming from a place of fulfillment needing nothing from anyone but giving freely to everyone,
Because I already possess all that I need within myself through my connection to you.
For this exercise,
We're going to sit quietly and get in touch with ourselves.
If you start to hear your voice,
Your inner critic acting up and judging the situation,
So be it,
Let that critic speak,
Don't judge it either way,
Just sit,
Feel it and notice the feelings may get intense as they're triggered,
But they pass.
And once they pass,
They dissipate for real.
There's no struggle involved in changing.
The only so-called struggle is training ourselves to get in the habit of surrender.
So you sit,
I sit and we get in touch with ourselves.
Focus on the feeling of your feet on the floor,
Of your body against the cushion,
The weight driving into the cushion,
Into the ground,
Beneath the ground,
Your hips,
Your back,
Your spine,
The weight of your hands on your thighs,
The tension in your shoulders.
Now breathe in and release the tension in your shoulders through awareness and intention.
Now become aware of your neck and do the same.
Once you're aware,
Set the intention to relax your neck.
Become aware of the tension in your head and set the intention for the tension.
Once that's released,
Think of a string connecting your head to the sky,
Rising far up into the sky in a straight line,
Not creating stress on your neck,
But providing gentle support and guidance for the alignment of your body.
Sit like that.
Breathe in,
Notice the feeling of the breath in your nose as you breathe in,
As it travels into your belly,
Fills up your belly,
Expanding it.
Notice the silence and the space in between the breath.
There's so much contained in that silence.
Now notice as you breathe out the feeling of breathing out,
Breathe out through your mouth and notice the sensation of breathing out through your mouth.
So that breathing cycle and go with the flow,
Whatever seems natural in the moment.
You don't have to fight it.
You don't have to change it.
You don't have to judge it.
It is what it is.
Accept it as if you planned for it and embrace it as if this moment looks the way you always envisioned it to look.
Through this acceptance,
Through this surrender,
We find peace.
We can even find gratitude,
Which is the root of all happiness.
I'm going to let you sit here for a few minutes and I'll let you know when the meditation ends.
If you would like to continue meditating,
You can do so by going to meditating.
Org.
If you would like to continue meditating,
Do nothing.
If you would like to come out of the meditation now,
Wiggle your toes,
Move your legs,
Wiggle your fingers,
Adjust your posture,
Shrug your shoulders gently,
Open your eyes and gently look around the room.
Take a moment and say thanks for everything this day has already given us in our meditation practice and all that it has yet to deliver to us as we go out and experience the day.
