Hello and welcome to this meditation inspired by the teachings of author and spiritual teacher Michael A.
Singer.
My name is Juana and I am honored to help you come to peace with any inner disturbance that you may be experiencing.
Begin by getting into your preferred meditation posture.
Make sure your back is straight to ensure easy breathing.
We will begin with a short breathing practice to help you feel more calm and centered.
Go ahead and take a full breath in through your nose if possible for four seconds.
Hold the breath for two seconds and then slowly release the breath through your nose for six seconds,
Pausing slightly before repeating this exact same breathing pattern again.
So together breathe in one two three four.
Hold your breath two and exhale one two three four five six.
Again inhale one two three four.
Hold one two and exhale one two three four five six.
In one two three four.
Hold one two and out one two three four six.
Continue this breathing pattern on your own feeling yourself getting calmer and calmer with every cycle.
I'll circle back with you in a little bit.
Go ahead and return to a breathing pace that is most comfortable to you.
I'd like you to now visualize yourself sitting by a tranquil so still and clear this lake water looks like a glass window directly reflecting the skies above it.
Bring you a relationship or even within yourself.
Imagine that every single time these problems surface in your mind it's as if you're throwing a pebble into this calm lake.
Now physics dictates that this pebble will cause a ripple on the surface of the lake turning to stillness once again.
This is a very good metaphor for your mental state.
If you allow your thought to come and go without resisting it,
It too will pass.
Instead of allowing the pebble,
The negative thought or emotion to simply ripple out and disappear,
We often jump right into our mental pond metaphorically speaking and make an even bigger splash in an effort to make that ripple,
That inner disturbance disappear.
So I'd like to invite you to just sit with those thought ripples whenever they drop down into the lake but don't resist them.
That is only amplifying the trouble within you.
We often find ourselves fighting,
Resisting or wrestling with our disturbances.
When a thought disturbance comes in,
Don't get involved by jumping in to fix or push it away,
Thereby creating an even bigger wave.
Simply sit by the side of your inner lake and watch it come and go.
You'll come to learn that you don't have to leave the seat of your conscious self to deal with disturbance.
As Michael A.
Singer so brilliantly puts it,
Peace is the state that remains when disturbance no longer gets disturbed.
So just sit here by this quiet lake and allow whatever may fall into it as you lay witness to your inner thought ripples coming and going.
Repeat after me,
I honor my disturbance.
I can handle the disturbance inside of me.
I get to peace by coming to peace with my disturbance.
Relax your attention.
The more you pretend that the disturbance is not really there,
The more you can't lay peace on top of disturbance and pretend you aren't disturbed.
You can't place a happy face on top of a broken heart and pretend everything is all right,
Because then it's only disturbance masks best peace.
Instead,
Embrace it fully as you watch it run its course without getting too involved.
You will be inspired to the right aligned action by that still voice inside of you should you need to take any next steps.
This too shall pass if you let it.
It's now time to transition out of this meditation.
So when you're ready,
Wiggle your fingers,
Wiggle your hands,
Wiggle your toes,
And slowly open your eyes.
Thank you for joining me on this inward journey.
I hope that you receive the insight and wisdom you are looking for.
As always,
Let me know how it went and follow along for more to come.
I hope you return again soon.
