Hi,
My name is Tomek and I'm very happy to be your guide today.
In this meditation you will learn how to find stillness amongst the busyness of daily life.
I will show you how to center yourself in the moments of disturbance and how to return to the calm.
I wish you a wonderful practice.
As a society we are often exposed to disturbing news regarding political turmoil,
Economical crisis,
Environmental distraction to name a few.
This may elicit feelings of anger and fear without us even realizing it.
Our biological software is programmed to react as a form of protection.
In such moments neurons of our limbic system,
The survival center of our brain,
Fire,
Which leads us towards the survival consciousness.
However our angry and fearful reactions may seem justified,
They are rarely beneficial to our own well-being and to the well-being of people around us.
You may ask yourself how to find freedom from such instinctive reactions and bring yourself back to your true loving self where wisdom and compassion reside.
The answer lies in right here,
Right now,
Exactly where you are.
With a bit of mindful awareness you can direct yourself back to the center.
As always I am here by your side to guide you if you need me.
Let us begin.
Wherever you are,
However you may feel,
Right here and right now is a great place to start.
Give yourself a second to recognize that.
There are thousands of meditators like yourself sharing similar experience right now,
Including me,
A comforting thought indeed.
Now make yourself at ease.
Sit upright.
Rest your feet on the floor in the way that you feel supported.
Feel the center of gravity in your body.
Rest your hands in your lap and allow your eyes to close.
Now take a couple of deep breaths in through your nose and out through your mouth as I guide you.
This will help to down-regulate the survival center of your brain.
Ready?
In.
And out.
In and out.
In and out.
Breathe normally and relax.
Drop your shoulders away from your ears.
And feel whatever comes your way.
Recognize a thought that is a source of distress,
Fear or anxiety.
Allow it to be present.
See what it does to your body.
Once again,
Take a deep breath and notice if you can breathe through those sensations in your body that are caused by this thought.
Now imagine that your breath has power of carrying those thoughts,
Emotions away from your body.
Whatever comes your way,
You have the ability to bring mindful awareness to it.
And after this happens,
You can allow your breath to take it away through the bottom of your feet.
Breathe through the top of your head and breathe out through the bottom of your feet.
And now perhaps another thought interrupts your peace.
And once again,
Recognize what does it do to your body?
How does it feel?
Is there a mental space alongside of this thought?
Do you have a choice of moving your awareness from the thought to that stillness inside of you that resides right next to it?
Perhaps just an inch away?
So now find for yourself if it's possible to find stillness and peace amidst the thoughts and emotions that come your way.
Notice that you don't need to deny those thoughts and emotions.
You simply try to find a seed of stillness and peace.
It may be very small at first.
Notice if you can shift the awareness right into the center of it.
And now repeat the same exercise.
Every time you find yourself disturbed by a thought or emotion,
Try to find a piece of stillness right next to it and bring your attention to this little seed and try to expand it as much as you can with your awareness.
As you practice,
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
I'll be here by your side,
Meditating with you,
Holding the space.
And now it's time to return.
How do you feel?
However you perceive your experience,
Pleasant or unpleasant,
You did great.
Give yourself thanks for this time you devoted to your personal growth,
To knowing yourself a bit better.
Also recognize that you just meditated with hundreds if not thousands of people that deal with the same problems,
That share the same struggle.
Now bring your awareness to the room around you.
Notice the sounds that come from inside of the room and outside of the room.
Notice any sensation inside of your body.
Now we add some physical movements,
Starting with your toes.
Wiggle them also gently.
Feel muscles stretching.
Move and stretch your fingers.
Also slowly and gently tilt your head to the left.
Observe muscles stretching in your neck.
Tilt your head to the right.
Feeling the muscles again.
Bring your head back to the center and let us together take one deep cleansing breath in through your nose and out through your mouth.
When you're ready,
Open your eyes and welcome back.
Thank you so much for meditating with me.
I appreciate your presence and your commitment to your personal growth.
I hope this meditation will help you to carry on throughout your day.
I look forward to meditating with you next time.
For now,
I wish you a wonderful day.
