Hello everybody and thanks for tuning in.
Today is session 24 of our 30-session series on how to meditate.
We're in part 4 of our 5-part session on Metta or Loving Kindness and today's exercise is Connection and Gratitude.
And one way to think about this is that I think the fear of being alone may in fact be one of the most and deepest primal drivers for a lot of our behavior that we're just terrified of being by ourselves.
So exploring connection and gratitude can help us because in this world we live is such a hyper individualistic world and it's really easy that instead of feeling gratitude,
We often feel envy and resentment and instead of connection,
We feel separation and anxiety.
If we think about perhaps just our food and we sit down to eat and it's easy to just see the meal in front of us and then the next step in that connection is to thank whoever it was that made the food for us.
And then if we actually go back even further,
We think about,
Well,
The people who work at the grocery store or the market that put all this food out for us to choose from.
And then who brought that food to the market and who made the food.
And then the farmers who planted the seeds and the workers who had to harvest the harvest and prepare it.
And then even back further than that is the clouds and the rain that came down and nourished the seeds that then grew.
And all of this is connected to that one meal that we have.
So we're really not alone when we eat.
We're part of this whole great big chain of circumstances for us.
And thinking about it this way helps perhaps relieve the sense of isolation and anxiety that we might have and see that we're all part of a greater network and we're all interconnected.
Coming now to sit.
Entering into our meditation.
Setting our intention to be here present and alert.
Taking a few moments to find your favorite meditation posture.
Sitting or lying down,
Whichever you prefer.
Finding a position in which your body feels fully supported,
Allowing your body to relax.
Beginning with three deep,
Calming breaths.
Breathing in through your nose.
And out through your mouth.
Closing your mouth and continuing to breathe in and out through your nose.
Softening your forehead.
Eyes.
Cheeks.
Jaw.
Mouth.
Neck.
Shoulders.
Arms.
Hands.
Chest.
Lower back.
Belly.
Legs.
Feet.
Settled.
Solid.
Stable.
Feeling the rhythm of your breath as it comes in and flows out.
In.
Checking in with your mental posture.
Equanimity.
A sense of relaxed openness.
Easygoingness.
Okay with everything going on around you and in you.
Accepting that things aren't perfect.
Taking a deep,
Intentional breath in.
And blowing it out.
We'll be using our imagination again to help us during this session.
Beginning with imagining directing your breath into your chest.
Warming your heart and your entire chest cavity.
Imagine that your heart begins to glow with a soft,
Warm light.
And as you breathe out,
Notice the subtle feeling of warm air passing through your nose.
Now expand your awareness from your heart light.
To imagine that you're a bright,
Shining node in a network of all the people you know.
And that you're part of a huge,
Invisible web radiating out in all directions.
Connecting you to everyone you have ever met.
From your earliest memory until today.
And as you breathe in,
Imagine all this caring and support from your network is filling your heart.
Making it glow brighter and warmer.
Good.
As you picture yourself a bright,
Shining node in this great web.
Bring to mind the different,
Various people who have supported you in your life.
Family.
Friends.
Partners.
Teachers.
Coaches.
Mentors.
Even people you haven't met,
But are still part of your experience.
Who have influenced you in some way.
Writers.
Artists.
Musicians.
Public figures.
All these people who have done things good and true.
Which has rippled out,
Touching you.
Like dropping a pebble into still water.
Sends ripples to every point on the shore.
Everyone is connected in this web through space and time.
Breathing in this connection and support.
Breathing out gratitude and appreciation.
Allowing yourself to smile.
Repeating,
Thank you,
To each person.
Thank you.
Thank you.
Breathing in,
Gathering support.
Breathing out,
Radiating appreciation out into your network.
Thank you.
Thank you.
Now extend your network to include all of nature.
All the animals.
Plants.
Insects.
Oceans.
Rivers.
Rain.
Mountains.
Fertile fields.
All of these things that surround us and support us.
Provide care.
Nurturing.
Breathing in gratitude.
Breathing out appreciation.
Breathing out,
Thank you.
Now let it all go.
Not trying to do anything.
Just sit here.
Doing nothing at all.
Enjoying this bit of rest.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
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Nam-myoho-renge-kyo.
Nam-myoho-renge-kyo.
I know I am breathing out.
Breathing in,
I see myself as a mountain.
Breathing in,
Breathing out,
I feel solid.
Mountain.
Solid.
Breathing in,
I am filled with gratitude.
Breathing out,
Radiating appreciation to all beings and things.
Gratitude.
Appreciation.
Now,
Hold out your hands to either side and imagine holding hands with those of us meditating today and those loved ones in your network.
And really try and bring them to your mind's eye and feel the sensation of contact with your loved ones and with those meditating with you today.
Imagining their energy flowing into you and your energy flowing out to them.
Breathing in,
Feeling connected to all beings and things.
Breathing out,
Feeling whole and complete.
Connection.
Whole.
Slowly,
Gradually,
Emerging from your meditation.
Releasing your meditation posture.
Wiggling your toes and your fingers.
Rubbing your legs and as you do that,
Rocking side to side,
Back and forth,
Bringing motion back into your body.
Taking a deep breath in,
Stretching your arms up high in a nice big stretch and as you lower your arms,
Letting out a sigh.
Reaching behind to your lower back and giving your lower back a massage.
Bringing your hands around to your lower belly.
Gently holding your lower belly.
Offering your affirmations of loving kindness to yourself.
Beginning with,
I am well.
Hands over your heart.
Offering,
I am happy,
Loving.
Crossing your arms,
Putting your hands on your opposite shoulders,
Giving yourself a hug.
And as you lightly stroke down your arm from shoulder to elbow a few times,
Repeating,
I am safe at home in my body with my breath.
And rubbing your face up and over around the top of your head to the back of your neck.
Pausing to give your neck and shoulders a massage.
Hands back to your heart and back to your belly.
Offering,
I am peaceful and at ease.
Take a moment to appreciate this gift of self-care that you gave yourself and coming together in community to share it with each other.
Understanding and taking refuge that we are all connected.
None of us are alone.
Rubbing the palms of your hands together to warm them.
Lightly cupping them over your eyes.
And as you breathe in,
Opening your eyes into your hands.
And as you breathe out,
Lowering your hands into the position of gratitude.
And together,
Let's offer the merit from today's practice to all beings.
May the spiritual energy of wisdom and compassion cultivated from our practice benefit all beings near and far,
Known and unknown.
May it bring peace,
Happiness,
And awakening to all.
May this sharing of merit be a reminder we are all interconnected,
Inspiring loving kindness,
Compassion,
Sympathetic joy,
And equanimity in our daily lives.
Increasing our gratitude for what others have given and offered us,
And increasing our mindfulness how our thoughts,
Words,
And actions benefit others.
We pray for our ancestors,
Friends,
And all of those who have deceased.
The Four Great Bodhisattva Vows Sentient beings are infinite.
I vow to liberate them all.
Defilements are innumerable.
I vow to quench them all.
Dharmagates are inexhaustible.
I vow to enter them all.
The way of the Buddha is unsurpassed.
I vow to manifest it.
Venerable ones,
Thank you for coming.
Be as you wish.
Remember us and please come again out of your compassion for us.
Now,
Let the jeweled stupa return to its former state.
