Cultivating Abundance

September 14, 2020

Information

With Michele Grand LMT

ID5583

To CiteDCA Citation Guide

00:00OK, Good morning everybody.
00:02Thank you so much for joining it's Monday.
00:05I hope you all had a wonderful
00:07weekend and I'm glad you're taking
00:09this time now to just start the
00:12week in a peaceful, ungrounded way.
00:14Again, on Michelle Grand Massage
00:16therapist at Smilow Cancer Hospital.
00:17It's my pleasure to be with you today.
00:22We're gonna start with just a
00:24relaxing grounding meditation,
00:25and then we're going to go into
00:28a guided meditation about giving
00:30yourself love and kindness.
00:32So as always, just bring yourself
00:35into a comfortable position.
00:36Whatever is comfortable for you,
00:38whether it's sitting down,
00:40feet grounded on the floor,
00:42cross legged or laying down and
00:45keep your eyes open or closed,
00:47whatever you prefer.
00:50Let's take a deep breath in
00:52through your nose.
00:55And Exhale through your mouth.
01:02The past has already gone and
01:05the future is yet to come.
01:07You're concentrating on being peaceful,
01:10happy, and free in this present moment,
01:13just again concentrating on
01:16being aware of each breath.
01:19Your attention on the breath is continuous.
01:24You follow the breath as it begins
01:27in your abdomen, starts to expand.
01:31Continue to pay attention is your abdomen
01:34rises and falls with each breath like
01:36a child going high and low on a swing.
01:42Like a swing, your breath slows
01:44down at each end and you follow
01:46it all the way as it slows down.
01:51And starts again.
01:54Your mind keeps producing
01:56thoughts and that's its nature.
01:58But you do not follow the thoughts,
02:00you just concentrate on the breath.
02:03Feeling comfortable and at ease.
02:07With each breath, just let go of tension
02:10somewhere in your body and mind.
02:13If you hear sounds you don't react to them,
02:16just notice them and let them go.
02:20And continue to enjoy breathing peacefully.
02:25Focusing on your breath keeps
02:28you from getting lost in thought.
02:31If you notice sounds and skin sensations,
02:33just don't react to them.
02:36Smile it disturbances such as Memories,
02:40Little Itches and noises because smile
02:42relaxes you and you feel content.
02:48With each breath just
02:49arrive in the here and now.
02:52Spreading comfortably,
02:53remind is peaceful.
02:55Your body is free of tension.
02:59And your common rested.
03:01Can you feel free and at home?
03:10Just continue to feel grounded.
03:12If you're sitting in a chair.
03:16Just feel the back of the chair.
03:18Support your lower back.
03:21Just ground your feet flat on the floor.
03:27Failure spine upright.
03:31Your neck in the Crown of
03:33your head pulled skyward.
03:37Gently pull your shoulder
03:39blades back and down.
03:41Raising your rib cage slightly.
03:46These small ships will create a true
03:49physical openness for your heart.
03:51And open this consistent with the
03:55positive emotions you aim to cultivate.
03:58Gently lower your gaze to reduce any
04:00distractions and a few comfortable.
04:02If your eyes are open, close your eyes.
04:08Take a few deep breaths and bring
04:11your awareness to your heart.
04:17Visualize how each in breath
04:21affects your heart physically.
04:23Just breathe normally now,
04:26making no special effort to
04:29breathe in any particular way.
04:32Continue to rest your
04:34where NIS on your heart.
04:37Consider how each in breath
04:39nurses you as your heart drinks.
04:43In pressing precious oxygen.
04:47This passage of oxygen from the
04:49nearby air through your lungs and
04:52then into your beating heart and
04:55blood stream is the most basic
04:57and constant connection between
04:59you and the world around you.
05:04This simple act of breathing mix
05:07together all that is within you
05:10with all that lies beyond your skin.
05:16Each new Brad creates a unity of life as
05:20all people share the nourishment that
05:23the Earth's atmosphere freely offers.
05:30Check in now with how your body is feeling.
05:34Do you have any eggs? Any pains?
05:39Any worries or areas of tension?
05:44Or are you excited caught up
05:48in an eager anticipation?
05:51Whatever the feeling,
05:52there's no need to push it aside.
05:56Pleasant or not, let that feeling in,
06:00except it as part of what it
06:03means to be you at this moment.
06:09Meet the feeling with Curiosity. An open NIS.
06:16Note how it registers in your body
06:20and how those sensations change
06:22subtly from one moment to the next.
06:29Whether your current experience
06:31is pleasant or unpleasant,
06:33just witness and accept it.
06:39Weather events in your life are presenting
06:43you with good or bad fortune these days.
06:47Just witnessed an except those events
06:50see them as part of the inevitable ups
06:55and downs that all people experience.
06:59Just as surely as all people
07:01face good and bad fortune.
07:04All people, all the world over,
07:08yearn to feel good, safe,
07:11peaceful and healthy.
07:16Alongside your awareness of
07:18suffering and the fundamental
07:20sameness of all people.
07:22You can choose to wish yourself well.
07:26You deserve this kind NIS
07:29as much as anyone else.
07:35Begin to lightly call to
07:39mind your own good qualities.
07:42Let these qualities remind
07:44you of what's good in you.
07:50What touches your heart about yourself?
08:00Then gently offer. The classic wishes
08:03of loving kindness to yourself.
08:07Choosing phrases that
08:09best speak to your heart.
08:12May I feel safe? And protected.
08:17May I feel happy and peaceful?
08:21May I feel healthy and strong?
08:26May I live with ease?
08:29See yourself as being a
08:32dear friend to yourself.
08:37It might help to 1st imagine
08:40the warmth and tenderness.
08:42You might feel Tord an infant
08:44or a kitten as innocent as
08:47these small creatures can be.
08:53Experience how your face softens.
08:57And your heart expands in their presence.
09:11Now imagine directing these same
09:13feelings ever more of warmth
09:16and tenderness to yourself.
09:18May I feel safe? May I feel happy?
09:23May I feel healthy?
09:25May I live with ease?
09:32Between each phrase,
09:33pause for just a moment to drop
09:36your awareness down to your body,
09:38to your heart in particular.
09:41And note and accept whatever
09:45sensations arise there.
09:47May I feel safe?
09:52May I feel happy? May I feel healthy?
10:00May I live with ease?
10:07Know that this practice is more
10:10than the mere repetition of phrases.
10:13The phrases simply open the door
10:15to a chance for you to condition
10:19your heart to be more open.
10:21Excepting. Anne Kinder
10:27becoming aware of your heart
10:30region allows you to witness
10:32this conditioning as it unfolds.
10:35May I feel safe? May I feel happy?
10:41May I feel healthy?
10:44May I live with ease?
10:52At times you'll find that your
10:55attention has strayed from the phrases.
11:00This may happen a lot,
11:02but don't worry, it's normal.
11:05Simply Begin again by gently bringing
11:08your awareness back to the phrases.
11:15May I feel safe? May I feel happy?
11:21May I feel healthy? May I live with ease?
11:32Each new moment of beginning again
11:34presents another chance to experiment
11:37with the spirit of loving kindness.
11:44Can you acknowledge your laps
11:47while at the same time gently
11:50returning to the phrases?
11:52What would it take to set aside all
11:56harshness and begin again with a kind
12:00and loving attitude towards yourself?
12:03May I feel safe? May I feel happy?
12:08May I feel healthy?
12:11May I live with ease?
12:17As you end this practice,
12:19know that it's completely natural
12:21for you to treat yourself kindly,
12:23even if you may forget to do so quite often.
12:29Know that you can generate this
12:32tender an loving attitude towards
12:34yourself anytime just by reminding
12:37yourself that this dance exists.
12:40And how it is it makes you feel.
12:44Difficulties and obstacles will still arise.
12:48Suffering happens,
12:49but you need not add to that suffering
12:54by treating yourself harshly.
12:56You can instead offer the ancient
13:00wishes of loving kindness.
13:02To yourself.
13:05And we end once again.
13:10May I feel safe? May I feel happy?
13:18May I feel healthy? May I live with ease?
13:28When you're ready, you
13:30can take a deep breath in.
13:36Then slowly Exhale. And again I breath in.
13:46And slowly. Exhale. Stretch
13:52your arms out to the left and
13:55to the weight as far as you can.
14:01Arms overhead.
14:06Head down into prayer pose.
14:10And when you're ready,
14:12you can open your eyes.
14:15And just take a moment
14:16and come back to yourself.
14:20And just acknowledge that we can
14:23always take that time to know what is
14:26going on around us to be realistic
14:29with what our limitations are with
14:32what our external influences are.
14:34But we can always be kind to ourselves
14:39and offer ourselves a bit of peace.
14:42I want you to take your fist and
14:45put it over your heart and take
14:48your other hand and Cup that fist
14:52and just press in for a moment.
14:55And just kind of feel your own strength.
15:00Just take a moment, I'm relax.
15:05And just feel your inner strength.
15:15Excellent and open your eyes.
15:19I thank you so much for being here
15:22today for taking the time to yourself.
15:25May the long time sun shine upon
15:28you and all love surround you.
15:30The pure light within you guide your
15:33way on guide your way on everybody.
15:35Have a wonderful week as
15:37we move into September.
15:39Will be doing our guided meditation on
15:42Mondays just on Mondays now at 10:30.
15:44So I hope to see you throughout
15:47the month and just be well.
15:49And take care of yourselves.
15:51Thank you.