Hello,
This is Mary Theresa and welcome.
This meditation is entitled,
Relaxing and Settling.
It is one of eight meditations for beginners as well as experienced meditation students.
While there are seven phases,
They are not linear,
They are circular.
If you haven't already listened to my meditation called,
Faces of Meditations,
To experience all seven,
It might be a good idea to do that,
Although not necessary.
This first phase is relaxing or settling in and is most often where people begin,
Always remembering that as we ebb and flow with our experience,
We may need to come back to this practice during our meditation time.
Just a quick reminder of the different phases.
There is relaxing and settling,
Which we will experience right now.
There's observing and witnessing our thoughts.
There's a phase where we wander and drift and we work to bring ourselves back.
There's also a time sometimes that we discern or judge what it is that we're meditating on or thinking about.
Another phase is the yielding or surrendering to whatever it is that we've asked for during meditation.
And then there's the silence or stillness.
Usually the longest period of time that we spend in meditation.
And lastly,
There's integration and assimilation into our lives.
It makes no sense to spend all this time on meditation and not integrate it into your daily activities.
So for this morning,
For today,
Let us begin by breathing.
Let us work on relaxing and settling.
A reminder that we are not here by accident.
We are here by divine appointment.
Breathe deeply,
Experience completely,
And feel freely.
Take a delicious,
Deep cleansing breath.
Then another.
And then a final cleansing breath,
Settling into your meditation space.
A reminder that you can experience this sitting up or laying down.
Just try to keep your spine straight.
You may also want a point of focus,
Like through a window or a lit candle,
Whatever works for you.
But your meditation space needs to allow that you are just relaxing and settling in.
And also a reminder that if you need to move,
Allow yourself,
Your body to move and relax into the moment.
Allow your breath to guide you into this settling process.
This is something you can use to relax your body prior to meditation or even help you drift off to sleep.
Focus on your breath.
Breathe into the fingers of your right hand.
Breathe love into every cell of your right hand.
Focus on the fingers and thumb,
Your palm and wrist.
Breathe love into your lower right arm,
Your elbow,
Upper right arm,
And breathe into your right shoulder.
Continue to breathe into every cell of the right side of your body.
Breathe love into the toes of your right foot,
The sole,
Heel,
Ankle,
Your lower right leg,
Your knee,
Your upper right leg and thigh.
From hip to toe,
Breathe love into the right side of your body.
Now let's begin to focus on the left side.
Breathe into the fingers of your left hand.
Breathe love into every cell of your left hand.
Focus on the fingers,
Thumb,
Your palm and wrist.
Breathe love into your lower left arm,
Your elbow,
Your upper left arm,
And breathe into your left shoulder.
Continuing on with the left side,
Breathe love into the toes of your left foot,
The sole,
Your heel.
Breathe love into your left ankle,
Your lower leg,
Your left knee,
Your upper leg and left thigh.
Breathe love into the left side of your body.
Focus now on your hips and lower back.
Breathe love into the bones,
Muscles,
Ligaments,
And all the cells of your lower back.
Focus on sending love to your upper back,
Your shoulder blades,
And your neck.
Use the breath on your face.
Open and relax your jaw,
Breathing love into your mouth.
Sending love to the cells of your nose and cheek and forehead.
Breathe love behind your eyes,
Relaxing,
Deepening.
Breathe love into the crown of your head and to the insides,
Sending love to your brain,
Loving every cell of your body.
Rest into the breath of your body.
And how are you feeling?
Let us experience the stillness together in the quiet of our inner being.
Go to the center of you,
The quiet of you in the stillness and I will meet you on the other side in the stillness.
Hello.
You have taken great care to relax your body and rest into this feeling.
Check in with how you are feeling right now.
Take this as far into your day as possible and now bring your attention around behind your eyes into the meditation space that you are in.
Open your eyes when you are ready.
Move the fingers in your bones and your hands,
Feet.
Bring your attention around back into this room.
Know that as you go deeper and deeper into the stillness,
You will find what you are seeking.
Let us be free to feel and remember you are loved.
Let us be free to feel and remember you are loved.
