~The Meditation~
Find a comfortable posture, one that is both relaxed and alert.
Close your eyes or leave them open, gazing a few feet in front of you.
Be aware of sounds coming and going.
Aware of sensations in your body.
Aware of thoughts and feelings.
Notice anything that is particularly distracting: be mindful of this distraction for a while and then see if you can shift our focus to the breath.
Form an intention for your meditation, perhaps with words or perhaps wordlessly.
Imagine being someone very focused, either a person you know or a historical figure like the Buddha.
Really relax.
Take a big inhalation and then exhale fully, feeling the tension leave your body.
Be aware of the internal sensations of breathing cool air coming in and warm air going out, the chest and belly rising and falling.
Don't try to control the breath in any way, just let it be what it is.
Stay aware of the breath throughout the meditation, using it as a kind of anchor.
Feel as safe as you can. you are in a protected setting, strong in yourself, able to relax vigilance and bring attention inward.
Find some compassion for yourself.
Bring to mind other positive feelings as well, including soft ones such as gratitude.
Bring nature and joy into your breath, deepening your absorption further, really steadying your mind.
When you like, gradually bring your mediation to an end.
May this peacefulness and steadiness of mind sink into your being, becoming a part of you. Take your time.
Be gentle with yourself.
Remember, you are peaceful and free.
To create a safe haven relationship, we have to do more than simply stop creating distance. We have to learn to turn toward each other and reveal ourselves.
I make myself rich,
by making my wants few.
-Thoreau
Spread kind intentions:
May you be safe.
May you be healthy.
May you be happy.
May you live with ease.
May you be safe from inner and outer harm.
May your body be strong and vital.
May you truly be at peace.
May you and everyone you love prosper.
May you be safe, healthy, happy and at ease.
To study the Way is to study the self,
To study the self is to forget the self,
To forget the self is to be enlightened by all things.
-Dogen
If there is no silence,
There is no insight,
If there is no insight,
There is no clarity.
-Tenzin Priyadarshi
Stay in each moment. That is all we have. That is reality. And in this very moment. I am safe.