Welcome.
Find your way into a comfortable seat.
Sitting tall,
Relax your shoulders away from your ears and close your eyes.
Take a moment to welcome yourself to the present moment.
Before we begin,
Remind yourself that this time is for you and for you alone.
Allow no distractions,
No worries and no to-do lists to interfere with this time.
This quote from Jared Brock from his book,
A Year of Living Prayerfully.
Inner stillness is the key to outer strength.
So turn your awareness inward,
Traveling your attention inward.
Feel the breath flowing slowly in.
Feel the breath flowing slowly out.
Feel the rib cage loosen,
Floating upwards and outwards as you inhale.
Feel the rib cage come back towards center.
Exhale.
Keeping your attention focused inside,
Sounds around you may interrupt your attention momentarily.
A car passing by,
External stimulus that cannot be controlled.
Remember,
Inner stillness is the key to outer strength.
As soon as you find yourself focusing outward again,
Remember how strong you can become by releasing that distraction and taking your attention back to this moment,
Back inside.
Repeat these following mantras as you breathe in,
I am alive.
Breathe out,
I am free.
Breathe in,
I am capable.
Breathe out,
I am strong.
Breathe in,
I am alive.
Breathe out,
I am free.
Breathe in,
I am capable.
Breathe out,
I am strong.
Allow your body,
Your energy to become flooded with this unstoppable warm energy that comes from taking your attention inside.
Filling up with this energy,
Taking a deep breath in,
Feeling your chest,
Your ribs and your belly expanding.
Knowing the more time you spend with this internal focus,
The better you will relate to the world out there.
To the challenges,
The circumstances and people,
The work that you must do.
And even if you only take a few of these moments for yourself,
A few of these moments taking your attention inward throughout the day.
Know that that's time so well spent and that it will affect the way that you view the world,
Your perspective,
Your patience.
Quality of compassion and understanding and forgiveness that you bring to the world.
So take these little moments for yourself.
Feel free to sit longer following the breath or at this time closing your practice and going on with your day.
Thank you for listening.
