Before we begin,
Take a moment to remember the meaning of Ahimsa.
In yogic philosophy,
Ahimsa is non-violence.
Not only in our actions,
But in our words,
Our thoughts,
And the way we hold others in our minds.
Judging,
Resenting,
And trying to control others is a subtle form of violence.
This meditation is an invitation to soften that inner struggle and practice kindness towards others as they are,
And towards yourself.
Now,
Let us begin.
Sit or lie comfortably.
Let your spine be tall but relaxed.
Rest your hands gently.
And close your eyes.
Take a slow,
Deep breath in through your nose.
And a long breath out through your mouth.
And again,
Breathe in.
And release.
Let your body soften into where you are.
There is nothing to fix.
There is nothing to improve.
You are allowed to simply be.
Bring your attention to the breath.
Feel the air entering.
And feel the air leaving.
Thoughts will come.
This is their nature.
When you notice you are thinking,
Do not judge it.
Gently return to the breath.
Like waves on the ocean,
They rise and fall.
Breathe in and feel the air entering.
Breathe out and feel the air leaving.
Now place one hand over your heart.
And feel the warmth there.
Silently say,
I am human.
I am trying.
I am allowed to be imperfect.
And see if you can feel something soften inside you.
So much of our judgment of others comes from how harshly we have been judged or judged ourselves.
Breathe compassion in.
And breathe self-pressure out.
Breathe compassion in.
And breathe self-pressure out.
Now allow someone to come to mind.
Someone who triggers you.
Someone who is not who you want them to be.
See them in front of you.
Notice the urge to change them.
To correct them.
To make them different.
Do not push it away,
Just notice it.
And now silently say,
Just like me,
You want to be happy.
Just like me,
You are doing your best.
Just like me,
You carry a story.
Imagine their heart beating.
Their fears.
Their hopes.
You don't have to agree with them.
You don't have to accept their behavior.
But you can let go of fighting who they are.
And feel what it's like to stop resisting another person's nature.
Not giving up on your boundaries.
But giving up the tension in your heart.
Breathe in peace.
Breathe out control.
Breathe in peace.
Breathe out control.
Silently say,
I allow others to be as they are.
I free myself from judging.
I allow others to be as they are.
I free myself from judging.
I allow others to be as they are.
I free myself from judging.
And feel the space that creates.
Return to your breath.
Breathe in peace.
Breathe out control.
And return to your body.
Notice the body as it is,
Lying on the floor or sitting in a chair.
And silently say,
May I meet the world with an open heart.
May others be free to be who they are.
Take one last deep breath in.
And a deep breath out to let it go.
And when you are ready,
Open your eyes.
Thank you for practicing with me.
