Guided Imagery Meditation- Joy and Lovingkindness

June 29, 2020

Information

With Michele Grand, LMT

ID5375

To CiteDCA Citation Guide

00:00Good morning, once again everybody
00:02and thank you so much for
00:05joining on this Monday morning.
00:08We're into summer now.
00:10We're heading towards July,
00:12so hopefully everybody is getting
00:14outside for some rejuvenation and
00:17some sunshine and some warm again,
00:19my name is Michelle Grand an I
00:22am a licensed massage therapist.
00:25I work with the oncology
00:27patients at Milo Cancer Hospital.
00:29It's my pleasure to be with you
00:32today as we do some breathing,
00:35some grounding and then some
00:38guided meditation.
00:39To get back to ourselves a little bit,
00:42to break away from everything that's
00:44swirling around us on a day-to-day basis
00:46and just to remember that were good.
00:48And we're happy.
00:49And we're very much in control
00:52of our thoughts.
00:53Before we begin the Breathwork
00:55in the meditation,
00:56I just wanted to talk about something a
00:59little bit and accessory to meditation
01:02practice and they're called Mala beads.
01:06Are mala beads are a tool that's very
01:08powerful to incorporate into your meditation,
01:11and these are something
01:13that you can either make.
01:15It's a joy to make these.
01:18You could purchase them,
01:19or you could make them.
01:22I am the least crafty person.
01:24The least crafty person,
01:26and I made this particular
01:28one and it was a beautiful,
01:30beautiful experience.
01:31Basically, you get 108 beads and you can
01:35pick and choose the colors to styles.
01:37Of beads that you like.
01:39There are six or 8 millimeter be.
01:42It's very easy to get on line or in a store.
01:46You get some waxed hemp cord and
01:48you string the beads in a pattern
01:50that makes sense to you and the
01:53meditation piece of making these is.
01:55They thought that you put in as
01:57you choose in string the beads,
01:59the feel of each bead.
02:01Which one am I beating right now?
02:04What order am I creating in my stringing?
02:06And it's just a.
02:08Really beautiful experience as I said
02:10and then along with the 108 beads,
02:12there's something called a larger
02:14guru bead that comes here and then
02:17typically attached at the bottom.
02:18Very, very easy to make and create,
02:21so that's something you may
02:23want to think about just doing
02:25a little Google search.
02:26And it's maybe 8 steps
02:28to putting this together.
02:30I'm so with that now we're going to begin
02:34with what's called 8 breaths to joy.
02:38And joy helps us to be so much more
02:41fully present in our life and in our day.
02:44So it's just a good reminder
02:47that we have access to this.
02:49So as we begin, I'm just gonna ask you,
02:52of course,
02:53to become comfortable in your position,
02:55whether it's sitting down
02:56or laying down on the floor.
03:00Take a deep breath. Get out.
03:04With your first
03:06breath, bring your awareness to
03:09the sensation of your breathing.
03:12Pay close attention to the physical
03:16sensation of your breath as it moves in.
03:21An out Follow your in breath.
03:27Anne, your out breath from
03:31the beginning to the end.
03:34The word to say to yourself
03:37during this breath is breath.
03:47With the second breath,
03:49bring your attention to all of the
03:53sensations in your entire body.
03:55Allow your awareness to completely fill
03:59your body and notice what you find.
04:02Some sensations will be pleasant.
04:06Some unpleasant. And some just neutral.
04:11See if you can allow yourself
04:15to feel these sensations without
04:17trying to change them at all.
04:20Pay special attention to any tension,
04:24heaviness or agitation.
04:28And the word for this breath.
04:31Is body.
04:43With the third breath actively
04:46release all of the tension,
04:48heaviness and agitation in your body.
04:53You can imagine that it is
04:55being washed out of you.
04:57With your out breasts.
05:02The word for this breath is release.
05:16With the 4th breath, say to yourself,
05:19meh, you have ease and
05:22lightness of body and mind.
05:25See if you can say this with
05:28your heart filled with love
05:30and generosity Tord yourself.
05:36You are wishing yourself well.
05:39And sending compassion to your body and mind.
05:44And the word for this breath is love.
05:55With the 5th breath,
05:56notice if there are any Cravings
05:58or aversions present in you.
06:00Is there any part of you that
06:03wants reality to be a little
06:05different than it may be right now?
06:08Is there anyway that you are not accepting
06:11or fighting against things as they are?
06:15Just notice any Cravings are
06:17aversions and let yourself feel them
06:20without trying to make them go away.
06:23They are not your enemy, they are a
06:26part of you that needs love and caring.
06:30And the word for this breath.
06:33Is Cravings.
06:37In every moment of life there
06:39are infinite reasons to suffer
06:41an infinite reasons to be happy.
06:43What matters is where we're
06:47putting our attention.
06:49With the six breath,
06:50become aware that everything you need to
06:54be happy is already present in the moment.
06:57All of the conditions that are
07:00needed for peace, joy and freedom,
07:03or already here in every moment of life.
07:07There are infinite reasons to be happy.
07:12What matters is where we're
07:15putting our attention.
07:17Let's no longer ignore the positive
07:19conditions that are available in this moment.
07:22Problems do exist,
07:24but they are not all that exists.
07:28For this one breath focus on
07:32everything in life that is good.
07:36We are no longer regretting the
07:38past or worrying about the future.
07:41We are here and present to
07:44the miracles of life.
07:46And the word for this breath.
07:49Is letting go.
07:56With the 7th breath,
07:58become aware that you are alive.
08:01As you breathe, feel the energy
08:04of life moving through you.
08:07With this breath,
08:08we recognize the miracle of being alive.
08:12We become fully awake to the experience
08:16of being alive in the present moment and
08:20we see what a precious thing this is.
08:23If you had just a few minutes to live,
08:27it would be so clear that 24 hours
08:30of life is incredibly precious.
08:33Let's not ignore this truth.
08:36And the word for this breath is alive.
08:42With this 8th breath,
08:44become aware of all of the
08:47beauty within an around you.
08:50As soon as we let go of our desires
08:53and wake up to the present moment,
08:56we see that reality itself is
09:00indescribably beautiful.
09:01All of our senses are a sight,
09:05sound, smell, taste,
09:07touch and mental perception delivered
09:10this beauty to us like a precious gift.
09:15All we have to do is enjoy
09:17and the word for this breath.
09:20His beauty
09:26So we can practice the eight
09:30breasts of joy like this.
09:33Our first breath in his
09:35breath take a deep breath in.
09:40Breath. Angry doubt.
09:46Our next breath is body breath in.
09:53An out
09:57I third breath is released. Breath in.
10:02And breath out.
10:07Our 4th breath is love breath in.
10:13And breath out.
10:18Our next breath is craving breath in.
10:24And breath out.
10:29Six breath in is letting.
10:32Letting go breath in.
10:38Breath out.
10:437th breath in is alive breath in.
10:49Impressive. Had our 8th and final
10:53breath in his beauty breath in.
10:57And breath out.
11:03Excellent job.
11:05Very good if your eyes are closed.
11:08You can open your eyes now that was a
11:11lot of work that was beautiful grounding.
11:15Getting in touch with our power to
11:18control our thoughts and and the
11:21value of just appreciating each and
11:23every day in each and every moment.
11:26So we're going to stretch your
11:28arms out as far as you can.
11:30Weather in over your head.
11:33Madame X Collation.
11:36Excellent if you have some water nearby,
11:39you may just want to stop
11:41and take a sip of water.
11:43Very important to hydrate when
11:45you do meditation and breath work.
11:49And now we're going to transition into
11:53a brief meditation loving kindness
11:55for ourselves and our loved ones.
11:59Such as resume once again
12:02you're comfortable position.
12:03If you like, you can put your hand over.
12:07Your heart was just another location
12:10that soothing just a reminder
12:13to bring awareness to ourselves.
12:16Now bring to mind a person or other
12:19living being who naturally makes you
12:22smile could be a child grandparent.
12:25Your cat or your dog?
12:27Whoever naturally brings happiness
12:29to your heart.
12:31And let yourself feel what it's
12:33like to be in not being's presence.
12:36Allow yourself to enjoy the good company.
12:41Now create a vivid image of
12:44this being in your mind's eye.
12:46Recognized how much being with them makes
12:49you feel happy and free from suffering.
12:56Repeat these words and feel their importance.
13:02May you be happy.
13:04May you be peaceful.
13:07May you be healthy and
13:08may you live with ease.
13:16Now add yourself to the circle of goodwill.
13:18Create an image of yourself in the
13:21presence of your loved one and now
13:24visualize both of you together.
13:26And you say, may we be happy?
13:30May we be peaceful?
13:31May we be healthy and.
13:34May we live with ease?
13:38Now let go of the image of the
13:40other and let your full attention
13:43focus directly on yourself.
13:47Visualize your whole body in your
13:50mind's eye and notice any stressor
13:53uneasiness that may be lingering within
13:55you and offer yourself the phrases.
13:58May I be healthy? May I be peaceful?
14:04May I be happy in May I live with ease?
14:10Finally, take a long deep breath.
14:16In Get out. And
14:22just rest quietly for a
14:24moment in your own body.
14:27And accept whatever your experience
14:29is exactly as it is right now.
14:55And when you're ready.
14:58Slowly open your eyes,
15:01just bring yourself back.
15:03To the present moment,
15:05feel your feet grounded on the floor.
15:11And a final breath in.
15:14An out OK, that was just beautiful an you
15:19all did excellent excellent work today.
15:21I hope that starts your day in a peaceful
15:24way and whatever comes up on you
15:27throughout the day and throughout the week,
15:30you're able to just sort of accept and
15:33absorb and kind of go on in a positive way.
15:37So we say as we conclude,
15:39made a long time sunshine upon
15:41you and all love surround you and
15:44the pure light within you.
15:45Guide your way on,
15:47guide your way on KB well,
15:49and I'll see you on Thursday at 1:30.
15:52Take care everybody.