Serenity and insight meditation.
You're invited to ground yourself in this present moment.
Letting go of worries and concerns.
Letting go of roles and responsibilities.
Recluding yourself from the hindrances.
And putting thoughts about the past,
And worries about the future aside.
And come into this present moment.
And from this space,
You're invited to rouse or generate an aspiration or intention for this meditation practice.
Now settling to this moment by connecting with Mother Earth.
Earth element,
Beneath us,
Holding us,
Within us,
Supporting us.
And be aware,
Be mindful,
Be present.
And you're invited to connect with the breathing,
Being mindful of your breathing at your abdomen,
A place in your belly.
Comprehending the reality of breathing.
Discerning whether it's a long breath or a short breath.
Whether it's rhythmical or arhythmical.
Just letting the breath and the breathing do its own natural thing.
And be present for it.
And you're invited now to put the breathing,
Focused at the abdomen,
Into the background.
And into the foreground.
Bring awareness of your whole body.
The physical sensations in your body.
Perhaps beginning at the top of the head and scanning down.
Be aware of your whole body.
Sensations.
Earth element,
Water element,
Fire element,
Temperatures.
And air element,
Movement.
Scanning down from the top of the head,
Your face,
Your shoulders,
Your arms.
Upper back,
Upper chest.
Scanning with awareness.
Solar plexus,
Midsection of the back.
Abdomen.
All the while experiencing the breathing in the background.
Feeling the movement of the breath in your body.
And on the out breath,
There is a beautiful relaxation.
Letting go of tension.
Whatever tension there may be.
Letting the movement of the breathing be experienced in your body.
And on the out breath,
A complete letting go.
Awareness moving down your buttocks.
Groin.
Thighs.
Breathing in,
Breathing out.
Letting go and relaxing.
Knees,
Calves,
Feet.
Toes,
Soles of the feet.
Breathing in,
Breathing out.
Let your whole body relax.
Breathing in,
Breathing out.
Deep relaxation.
And when thoughts arise,
Let them go with the breath as well.
Breathing in,
Breathing out.
Thoughts come and let them go.
They come and then just go.
Resist the temptation to engage in thinking when it's seductive.
And also allow those thoughts that you may want to censor,
Just let them come and go as well.
Breathing in,
Breathing out.
Deep relaxation.
Breathing in,
Breathing out.
Calm.
Tranquility.
Peacefulness.
And arrive at a place that's still and quiet.
Right.
And invite awareness now to your heart area,
Your spiritual heart.
And connect with innate goodness.
And perhaps you can remind yourself of innate goodness by thinking of someone or something that sparks this recognition of innate goodness.
A loved one,
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And it seems to touch every cell of your body,
Every part of your being.
And from that space you're invited to be present with your body,
With this body,
Allowing sensations to arise and pass within the context of warm benevolence.
And you're invited to expand your mind and your mindfulness,
To include your mind,
The state of your mind,
Thoughts,
Emotions,
Moods,
And allow these experiences to arise and pass in this space of warm friendliness,
Openness.
And you're invited to let the boundaries between self and other,
Self,
Internal and external,
Dissolve.
Expand your awareness beyond what we normally call this self,
This body,
This mind.
Let it expand boundlessly out in all directions,
Supported by warm friendliness.
Allow awareness to expand boundlessly in all directions.
Be present with sights,
Sounds,
Smells,
Touches,
Tastes,
And mind.
You're invited to be present with the raw experience of this moment,
Prior to conceptualizing about it,
Prior to making stories and concepts about your experience.
You're invited to just be present,
Here,
Aware.
So let's just continue this practice now in silence for a few minutes.
