Hello,
My name is Tomek and I'm glad you decided to join me today.
I hope you will enjoy this meditation.
It goes without saying that the current pandemic challenges us all,
Both individually and as a whole.
As our social and economic systems adjust to the new situation,
We need to rely on our leaders to make many decisions that will affect us for the weeks and months to come.
However,
When it comes to the acts of care and kindness,
It is entirely up to us how to act.
We must decide whether to succumb to the collective fear or stay aligned with the values that we hold so dear,
Like kindness and compassion.
Compassion and kindness are radical acts that require a high degree of self-awareness.
Awareness that is only possible when you are in a positive state of mind.
That is why it is of great importance right now to make your health and well-being a priority.
Taking good care of yourself is not a selfish act.
On the contrary,
It is necessary if you wish to be of any service to people around you,
Your family and friends.
So right now,
I invite you to spend a couple of moments focusing on your mental well-being and by extension on the well-being of all those who may be on your mind right now.
Begin by making yourself at ease.
Sit with your back straight but not rigid.
Allow your hands to rest in your lap,
Your feet on the floor giving you support,
Grounding you.
Drop your shoulders away from your ears.
Relax your jaw.
And now allow your eyes to close.
This is a wonderful place to start.
Now we will take a couple of deeper cleansing breaths to release any remaining tension or discomfort that still lingers in your body.
Breathe in deeply through your nose and exhale through your mouth as if you try blowing a candle.
Ready?
In and out.
In and out.
In and out.
Breathe normally and relax.
You may feel some gentle sensations in your body as the result of the deep breaths that you just have taken.
That's absolutely normal.
That's the fresh energy and vitality enters your body with the fresh supply of oxygen.
Let this new vitality begin focusing on your breath.
Notice with curiosity the natural inhale and exhale.
Notice the flow of air in and out.
With each in-breath your body expands just a bit and with every exhale your muscles contract a little.
Notice that gentle expansion and contraction as you breathe in and out.
Also notice that every time you inhale your muscles contract also gently and when you exhale your muscles relax.
There's no need to control your breath.
Simply follow its natural rhythm.
Being a witness to its natural flow.
Imagine that by taking every inhale and every exhale you are taking care of yourself.
Every inhale and every exhale is an act of kindness towards yourself.
So enjoy the simple action for a moment.
Breathing in and breathing out.
In and contraction.
And now add simple affirmations to each in-breath and each out-breath.
When you inhale whisper in your mind.
May I be well.
And when you exhale say quietly in your mind.
May I be happy.
Breathing in.
May I be well.
Breathing out.
May I be happy.
Do it kindly and gently as if you've been taking care of a good friend.
Breathing in.
May I be well.
Breathing out.
May I be happy.
Perhaps during this process your mind will throw at you thoughts,
Concerns and that's okay.
That's absolutely normal.
Acknowledge the works of your mind and simply return to your breath.
Breathing in.
May I be well.
Breathing out.
May I be happy.
Continue those affirmations for a moment whilst I'm here by your side holding the space and making sure to bring you back every time your mind wanders.
Breathing in.
And now bring to mind someone that is close to you.
Perhaps a friend or a family member.
Now extend the warmest wishes towards that person.
Imagine sending to that person all the loving kindness that is in you right now.
Repeat the affirmations.
When you breathe in,
May you be well.
Imagine when you breathe out,
May you be happy.
Breathing in,
May you be well.
Breathing out,
May you be happy.
Imagine a beam of white light connecting both of you.
And this gentle exchange that happens between two of you.
Breathing in,
May I be well.
Breathing out,
May I be happy.
Imagine a conversation with that person.
Exchanging warmest wishes.
Breathing in,
May you be well.
Breathing out,
May you be happy.
The longer this conversation continues,
The brighter and broader the beam of light that connects you.
And now,
Extend that loving kindness towards that person.
That's everybody else who meditates with you right now.
See in your mind's eye white sparkles of light.
Every sparkle of light is one person who wishes you well.
Who cares about your happiness.
And with that in mind,
Repeat the affirmations.
May we all be well.
May we all be happy.
Breathing in,
May we all be well.
Breathing out,
May we all be happy.
As you repeat those affirmations,
You feel the sense of belonging.
You are indeed a part of a larger community.
Including human beings that wish you well.
You may include in this exchange people from your neighborhood,
People from your city,
People from your country.
And eventually every human being on this planet that right now is affected by the pandemic.
Feel the sense of unity.
Feel the solidarity.
That make us equal in the face of pandemic.
Breathing in,
May we all be well.
Breathing out,
May we all be happy.
Continue those affirmations for a moment.
As I hold this space for all of us that are connected right now through this meditation.
And now it's time to return.
Gather all the warm energy that you collected through this meditation.
Give yourself thanks for the time you devoted to your health and well-being.
And also extend this gratitude to all the meditators who are connected with you through this practice.
And who received your loving kindness.
Now bring your senses to the room you are in.
Notice the sounds.
Notice sensations that are coming back to your body.
Notice your hands resting in your lap.
Your legs resting on the floor.
Your sit bones on the chair.
And now add some physical movement.
Wiggle your toes.
Move and stretch your fingers.
Tilt your head to the left.
Feeling muscles in your neck stretching.
Tilt your head to the right.
Feeling muscles on the other side of the neck.
Bring your head to the center.
And altogether let us take one deep cleansing breath in through your nose and out through your mouth.
And when you are ready in your own time open your eyes and welcome back.
Thank you so much for meditating with me.
I hope you enjoy this practice as much as I did.
I also hope that you feel positive effects of the self-care.
I look forward to meditating with you again soon.
And for now I wish you a wonderful day.
