let's begin this meditation by getting in a comfortable sitting position
on a chair or a sofa preferably with your back against something to keep you upright
we are going to take a few deep breaths together
inhale on a count of four
and exhale on a count of four
start connecting breath with relaxation
inhale and imagine creating spaciousness and lightness within the body and mind
exhale and let it all go
i invite you to go inward and observe your inner world
healing begins with awareness
inhale for four slow exhale
now release any patterns of breathing
no problem can be solved from the same level of consciousness that created it
watch the thoughts that come up notice them and let them go
observe how you're feeling
there are several ways to respond to stress fight flight or freeze
identify if you're experiencing one or multiple
and allow yourself to accept it
release any judgment there is nothing you need to change right now
observe the emotions within
if you feel powerless no we are all connected
you can make a difference
invite the feeling of having power into your body and allow it to balance powerlessness
feel the scales evening out
watch the sensations subsiding
allow this stability to flow through your whole
being when you feel anger take deep breaths
it is okay to be angry
feel the emotion fully where in the body is it
accept it and keep breathing invite to the feeling of peace and total surrender to balance anger
feel it gently moving through your whole being balancing anger to zero
watch it dissolve
once it passed and you found your center again send yourself some love for being kind to yourself
and for being kind to others by transforming this feeling and not taking it out into the world
if you feel pain accept it it's okay to feel pain
pain is here to teach us
keep taking deep breaths if
needed feel the pain fully
find where in the body is it
is it in your heart
is it in your stomach is it in your throat
get to know this pain and keep breathing
now invite the feelings of softness and serenity to balance the pain
feel it gently moving through your whole being balancing it out
take your time to feel the entire process
find your center once it's passed
surround yourself in the energy of love
keep identifying any other emotions that you are experiencing
allow yourself to feel them to the fullest
then balance with emotion on the opposite scale of the spectrum
balance fear with love frustration with ease stress with relaxation and so on
once you feel that you are in a place of equilibrium set an intention
in stillness i invite peace
i invite peace into my being
i invite peace into my home
i invite peace into the whole world
visualize our planet as if you're looking at the earth from space
imagine all the pain and suffering melting away from the surface of our planet
watch it disappearing as smoothing out of wrinkles
blowing away with the wind or in any other way you can imagine it
see our world being healed
may all beings be safe
may all beings be at peace
may all families be well
may we feel the unity of all beings
may there be harmony on our planet
may every being on earth feel light and love
may there be peace and love in the hearts of all beings on earth
imagine a web of love surrounding the world
imagine sending love from yourself out to the world
feel your heart connecting with the hearts of others see and feel the unity of all beings
i leave you with a quote from ramana maharshi
there is neither creation nor destruction neither destiny nor free will neither path nor achievement
this is the final truth
when you're ready open the eyes
you