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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Bring the mindfulness and self-compassion to a challenging part of our life, and particularly, to places of self-judgment or feelings of failure.
So welcome.
We'll do a guided meditation
together, what I call a light RAIN of
self-compassion, a really sweet practice.
So please come sitting comfortably,
find a way, a posture that lets you
be at ease and also alert, awake.
You might close your eyes.
Scanning and sensing your life and
what might want a healing attention.
Perhaps somewhere where you've
turned against yourself.
Somewhere that you've been
judging or blaming yourself.
Or somewhere you're having a hard time.
Wherever you're feeling some difficulty
in your life, kind of bring it close
in now as you can sense the situation.
Or maybe it's something you're
anticipating is going to happen.
And just with some bravery, kind
of go close into that situation
and sense what's most disturbing.
What ways you feel like you've been
failing or something's going to go wrong?
With the R of RAIN, let mindfulness
recognize whatever's predominant.
Whatever emotion or mood is strongest.
It might be blame or judgment,
or it might be fear or anxiety.
It might be anger, irritation.
With a mental whisper, just name
whatever you're most aware of right now.
And with the A, allow.
Really let it be here.
And this, this again takes some
courage to just pause with it.
Let it belong like a wave in the ocean.
It's okay.
Just let it be here.
Not to add any judgment, not
to try to fix it or ignore it.
Letting be.
With the I of RAIN, a simple
investigating into the body.
Check your throat, your chest, your belly.
Gently placing a hand wherever you feel
the most agitation or the most emotion.
Let the touch help you to breeze
with and be with what's right here.
And you might sense what you're
believing, what's going to go
wrong, what's wrong with you.
And then deepen attention to where
that belief lives in your body.
Often it's the throat or chest or belly.
And again, it takes courage, but to
directly contact that sense it has a
vulnerable place inside you that you're
willingly paying attention to right now.
The feeling of failure, of fear,
perhaps of isolation, sadness, anger.
You might sense the most vulnerable
part of this experience and where
that vulnerability is strongest.
And then asking, what
does this place need?
What's the flavor of
nurturing it mostly is?
Is it acceptance?
Forgiveness?
Understanding?
Love?
Compassionate embrace?
Belonging?
And as you attend, sense the, the witness
right now, that most compassionate place
in your being and how that awake heart
part of you can offer something right now.
Some kindness to this
place of vulnerability.
Now really be tender to communicate care.
Let there be some message to this place.
Some reminder that you can trust
your goodness, trust you belong
to love, that truly it's okay.
And see if you can let in the
nurturing that's sometimes
the most challenging of all.
Just to sense that love, light,
warmth is coming into you,
perhaps from your own awake heart.
Or if it's easier to sense the message
and love coming from some being that
you trust - spiritual figure or healer,
teacher, grandmother, therapist, friend.
That's okay, too.
Just let it in.
And then taking some moments to
sense the presence that's right here.
To notice the shift, whether it's small
or large, from the sense of self when you
started, the failing self or the anxious
self to some more degree of presence and
compassion, to the HeartSpace that's here.
And know that this opening into
HeartSpace, this loving presence,
has more of the truth of who
you are than any story of self.
And let that knowing deepen your
trust in your basic goodness.
From the teachings of an Indian master,
Bapuji, "Break your heart no longer.
Each time you judge yourself,
you break your heart.
You pull away from the love that
is the wellspring of your being.
Now the time has come, your time to live
and to trust the goodness that you are.
There is no evil, no wrong in you.
Your true essence is pure
awareness, aliveness and love.
Let no one, no thing, no
idea obscure this truth.
If one comes, forgive
it for it's unknowing.
Do not fight it, just let go and
breathe into the goodness that you are."
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