And just beginning now,
By settling into the body,
Getting comfortable in a seated position,
Sitting upright,
The shoulders back,
Yet relaxed,
Sitting calmly,
Breathing deeply as you take three slow,
Deep breaths in through the nose and out through the mouth.
And as your breathing unfolds,
Just allowing each out breath to unravel any tension that you may feel within.
If it's difficult to let go of tension,
Just allow it to be there for now.
See if you can accept it.
And be still.
And with your next out breath,
Just allowing your breathing to return to its natural rhythm,
Taking this moment now to just be still here.
There sometimes seems to be a non-stop pace to life,
But in this moment,
We can just be still and be open and be free.
So simply resting in that now.
Resting your mind,
Resting your awareness.
And from that place,
From that space of openness and awareness,
See if you can ask yourself the gentle question,
Who or what am I resisting in this moment?
And before you jump to an answer,
Know that it's most important to simply ask the question and to see what arises.
With whatever arises,
Whatever resistance might come up,
Seeing if you can watch whatever arises with loving,
Tender awareness of acceptance.
So asking the question,
Seeing what arises,
And bringing your loving awareness,
Your accepting awareness to what comes up.
So we're just going to repeat the question every 30 seconds or 45 seconds.
I can just continue to prompt it.
The question is,
Who or what are you resisting in this moment right now?
If nothing's coming up for you,
Just ask the question,
Allow yourself to be still.
Something's coming up,
Just watch it gently with love and acceptance.
Who or what are you resisting right now?
What may you be avoiding or denying there are several ways to ask the same question.
And one last time,
Just asking the same question,
Who or what are you resisting in this moment?
Just seeing what arises and resting in a space of acceptance and love.
We don't want to meet fire with fire.
We don't want to meet resistance with more resistance.
We want to meet fire with water.
We want to meet resistance with acceptance and love.
Take this to heart if you can.
And as we settle in,
Settle down,
Wind down,
Just giving your mind here the space to just be.
So if your mind wants to be still,
Let it be still.
If it wants to be busy,
Let it be busy.
And just coming back now,
Coming back to the body,
To the physical space that you're in,
Noticing how you feel.
Do you feel any different from when you started the meditation?
Maybe you don't.
That's okay too.
Just noticing here.
And when you're ready,
Just gently opening your eyes in your own time.
Thank you so much.
