Okay,
So just sit comfortably.
Allow your body to relax.
Close your eyes and take a few deep breaths.
Inhale deeply through your nose.
Hold for a moment and then exhale slowly through your mouth.
Allow your body to relax with each breath.
So begin bringing your attention to the present moment.
Feel the ground beneath you,
Supporting you.
Notice the sensations in your body,
The contact points with the chair or floor.
Allow yourself to be fully present here and now.
Bring your focus to your breath.
Observe the natural rhythm of your breathing.
Notice the rise and fall of your chest and abdomen.
If your mind wanders,
Gently bring it back to the breath without judgment.
Now bring to mind the concept of choices and their impact.
Reflect on how your actions and decisions create ripples in your life and the lives of others.
Consider actions and decisions you've made that have benefited yourself and others.
Consider other actions and decisions that you've made that may have negatively affected yourself and or others.
Try not to judge,
Just notice.
Acknowledge the agency you have in shaping your reality.
Consider the words of Tara Brack.
Mindfulness is a pause,
The space between stimulus and response.
That's where choice lies.
Reflect on how your actions and decisions create your path.
Embrace the responsibility and freedom that comes with this understanding.
Recognize that each choice you make influences your present and future experiences.
Now imagine yourself as a gardener in a beautiful garden.
Notice the plants around you.
Feel the sun shining.
Feel the warmth of the earth and the sun on your back.
Smell the flowers and the trees as you walk around your garden.
And imagine that each plant represents a different choice or action you can take.
Imagine yourself tending to these plants,
Nurturing them with care and attention.
You may notice some plants that need a bit more attention.
Perhaps ways of being and knowing that are a bit neglected that you want to bring back into your life and give attention to.
You may notice some weeds that are growing in your garden that reflect patterns of behavior or ways of being that are no longer of use to you.
Feel free to pull these weeds out.
Feel the empowerment that comes with making a choice.
Know that you have the ability to shape your garden and create positive outcomes through mindful actions.
And now extend the loving-kindness and nurturing that you gave to your plants to yourself.
Repeat silently,
May I be happy,
May I be healthy,
May I be free from suffering.
Feel the warmth and compassion in these words.
Recognize that you deserve kindness and care.
Understand that by cultivating positive thoughts and actions,
You are creating a better reality for yourself and others.
And if you'd like to now dedicate this meditation and our shared intention,
You may want to dedicate it to yourself,
To people you know who are sick or struggling,
Or to all sentient beings.
Now gradually bring your awareness back to your surroundings.
Wriggle your fingers and toes.
When you're ready,
Open your eyes.
Take a moment to appreciate the sense of empowerment and the understanding of how your choices shape your reality that you've cultivated during this meditation.
