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Guided Meditation on Loving Yourself   Leave a comment

I wrote a guided meditation back in February for a gathering at my church, and I thought I’d put it up to share with anyone who might be interested in guided meditations. I used to create these on the fly back in college, but this is the first one I’ve written in many years. I hope that it gives you what you need.


 

Make sure you are seated comfortably, with your head supported.
Sit back, close your eyes, feel your body supported by the seat and cushions beneath you.

Take a deep breath and release; feel your breath filling your entire body.
Continue taking deep breaths;
With each exhalation let go of some tension, stress, or tightness held in your body.

Feel your body become more relaxed with each breath.
Let yourself sink into the cushions supporting you.
With no tension in your body, let your body go limp, melting into the seat.

Continue feeling each breath fill your body, and now let each breath make you lighter
You gradually become lighter and lighter, becoming light as a bubble
Eventually you start to float, carefree and relaxed.

A door opens and in the eddies of wind you float outside.
Like a bubble carried on the breeze you rise up above the day-to-day world
The moon beckons you and fills your bubble self with light.
The light of the moon fills your senses, fills your mind.

As your vision clears you find you are now resting on a low tree branch.
You are no longer a bubble, but your normal body.
Looking around, you see that the tree branch you are on is just a few feet above a stream.
Gently, you push off of the branch and step into the stream
Walking slowly downstream out from under the shade of the tree
You feel the the water flowing around your ankles offering a gentle caress,
You feel the sun warming your back,
And hear the birdsong providing a relaxing melody in the background.

“Love is patient”

As you walk down the stream, you encounter a spot with a still pool on the side of the stream.
There are leaves swirling on the surface of this pool.
If you have felt frustrated or impatient with yourself recently, pick up a leaf from the pool,
Put your frustration or impatience on the leaf, and put it down in the stream to be washed away.
Release as many leaves to float away in the stream as you have frustrations,
Let go of whatever makes you impatient with yourself, or those that you love.
When there are no more leaves to release, you continue walking down the stream.

“Love is kind”

Further down the stream you find a deep pool of spring water spilling into the stream.
The spring has a smooth surface and when you approach you can see your reflection in the water.
Your reflection smiles up at you, beckons you into the pool,
and offers an apology to you for any unkindnesses you have said or done to yourself recently.
You step into the warm pool and soak in that apology to yourself.

“Love is not jealous”

After you have been soaking for a while a bunch of butterflies flutters nearby
The butterflies land on the rim of the pool and on your head and arms.
You can look at the butterflies up close, marveling at their fragile beauty.
The butterflies absorb any jealousy that you have been harboring towards anyone else,
and any lack of contentedness with yourself.
One by one they lift off and all fly away, taking your jealousy and discontent away with them.

“Love is not pompous nor inflated”

Eventually you get out of the pool and continue walking down the stream.
A warm rain starts to fall, gentle at first and gaining in intensity.
Each droplet of rain massages your head and body.
Any facade that you wear to face the outside world is softened by the rain, and maybe even washed away.

After the refreshing rain shower passes on, the sun comes out.
You notice a large flat rock near the stream and you lie down on it to dry off in the sun.
As the steam rises off of your hair and clothes,
let any other stresses, grudges, or criticisms that you hold evaporate with the water.
Feel the sun warming you like an I-love-you from God.

When dry and warm, relaxed and contented you start to feel lighter and lighter.
You become a feather lying on the rock.
A gentle breeze comes by and picks you up,
Lifting you higher and higher.
As the breeze carries you through the sky the day turns to evening, and then night.

You realize that you are no longer a feather dancing in the sky but are flying like a bird.
Feel the glorious wind rustling your feathers as you fly above the earth, surrounded by star light.
Look down and you can see the lights of the city below you.
You fly lower, feeling drawn towards something.
You see a building with an open door with light spilling out of the door.
You fly towards the light and then into the building.

You alight on a seat and settle your body into the cushion.
As you do so you gradually become aware of your arms, legs, and body resting comfortably in the seat.

When you are ready you open your eyes, refreshed and renewed.

 

1 Corinthians 13: 4-7

4Love is patient, love is kind.
It is not jealous,
Love is not pompous, it is not inflated.
5It is not rude,
it does not seek its own interests,
it is not quick-tempered,
it does not brood over injury,
6it does not rejoice over wrongdoing but rejoices with the truth.
7It bears all things, believes all things,
hopes all things, endures all things.

Posted March 30, 2014 by mayakey in breathing, centering, spiritual practices

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Pirkei Avot 1:14   4 comments

“If I am not for myself, who will be? And if I am only for myself, what am I? And if not now, when?”

Pirkei Avot 1:14


Posted March 11, 2010 by mayakey in quotes

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