Hello and welcome to a guided meditation from RunningAnthropologist.
Com.
In this meditation,
We'll take time to review our day in a positive way with the guidance of 10 key questions with a bit more time for reflection after each of them.
Beforehand,
We'll fill our heart space with positive energy and gratitude,
Taking time to sink down into the space we're in,
Sinking into the present moment.
We'll begin with the sound of a bell.
Beginning by taking several deep,
Slow breaths,
Trying if you can to breathe through your nose,
Breathing in slowly,
And breathing out completely.
In this breath,
Being present for it,
Even more deeply and slowly.
In this breath,
Taking us deeper.
Perhaps as we slow down our breath,
We notice a short space between the in breath and the out breath.
Noticing our breath,
Taking us even more deep and even more slowly on the out breath.
Perhaps our awareness brings us to recognize each in breath,
Accepting life giving oxygen deep into our center.
Our center being our heart space or the place we might point to when we refer to ourselves.
We can imagine filling this space with the next deep,
Slow breath.
Filling with peace and gratitude for this moment.
And on the out breath,
Just letting go.
Slowly on this in breath,
Taking in with gratitude the air.
And as we breathe out,
Letting go of any negative thoughts,
Feelings,
Just letting them pass.
Breathing in,
Filling our heart space with gratitude.
And breathing out,
Letting go.
Being present for this breath,
If anything interrupts our flow,
Passing thought,
We simply let it go on the out breath.
Continuing to fill up our heart space,
Perhaps imagining that it's a vast ocean of room.
Filling in with positive energy.
During the next several breaths,
We'll consider a few questions for reflection about our day,
About the time that has passed before us recently.
Whatever answers arise,
We just have room for them.
Accepting them with gratitude and peace,
Just as we've done with our breath.
Making room for anything that comes to us.
We again breathe in even more deeply and slowly.
Let us consider,
What am I grateful for today?
How have I practiced kindness?
What did I learn today?
Again accepting what answers may come,
Breathing in deeply,
And letting go of any passing thoughts,
Anything filling our heart space,
Which isn't of good intention,
Which we don't want to be in our center.
Whom did I help besides myself?
How did I listen to a voice within me or to others?
Breathing in deeply with gratitude for all of these experiences and any thoughts that arise,
We let them go on the out breath.
That space within us still completely full with room for more,
A vast ocean of answers within us.
We continue what gave me joy today.
Breathing in even more slowly and deeply,
Goodness into our body.
What is one thing I love about myself?
And lastly,
How can I put good energy into the world,
Others,
And my center?
Slowly returning,
We reflected upon the world and now we rest our gaze upon our center.
We allow the breath to move into our parts of our body that might need energy and healing,
Our arms,
Our fingers.
Breathing deeply into our legs,
Our knees,
And our toes.
Perhaps we stir with gentle movement,
Increasingly aware of our surroundings coming back to the present,
Still breathing deeply and slowly.
We vow to utilize this practice,
Accept whatever came up,
What resonated with us in all that we do as we end with the sound of a bell.
If you would like,
You may wish to extend this meditation by writing down in a journal a few of the things that were important to you that arose and keeping track of them as you continue this practice day by day or week by week.
You may choose to focus on one or two questions,
Writing them down and asking yourself at a future time.
You might also listen to the interview that inspired this meditation on runninganthropologist.
Com with Sanjay Rawal.
