Text from Meditations

~ THIS IS A TEXT-DETAIL SUBPAGE AND NOT MEANT AS A STANDALONE ~

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The Texts of Our Short MBSR (Mindfulness Based Stress Reduction) Meditative Offerings all begin in the same fashion, with a few deep breaths:

Welcome. Please join me for a short mindfulness meditation – we’ll start with five deep breaths.   Take a deep breath slowly, deeply and completely. Hold it briefly, and, as you exhale, relax, feeling your body letting go of tension, as much as it will. Take another deep breath slowly, deeply and completely, hold it briefly, and as you exhale relax, feeling yourself letting go of any extra tension you may be carrying, content to just BE right here in this moment.  And take another deep breath slowly deeply and completely. Hold it briefly, and as you exhale relax, let all tensions go.  And take another deep breath slowly deeply and completely. Hold it briefly, and as you exhale relax, let all tensions go. Cast all your cares upon the Lord, the Lord has care for you. And take another deep breath slowly deeply and completely. Hold it briefly, and as you exhale relax, let all tensions go.  And now, breathing normally, notice what you’re experiencing physically. You may be more relaxed, and enjoy that. Your mind may have slowed down, perhaps even become totally clear. Your emotions, all in harmony. Now, if you care to, bring your attention to the feeling of the breath, wherever it feels most present to you. That may be the cool incoming air around your nostrils or mouth, followed by a certain warmth as you breathe out.  You may notice a rising and falling around your belly as you breathe in, and breathe out. The rising falling waves of your breathing can gently carry you along, through this meditation, and carry you back if you find your mind has wandered away for a time. So, you can be right back here, right in your body, right in this present moment.

Then, variations on the meditation occur, such as these, below:

  • Tree of Life Variation:  Imagine yourself walking down a gentle rolling hill. Eventually you find yourself by a tree, which is growing by some water. Look at this tree, what sort of tree is it? is it big? Does it have leaves or fruit? In your mind’s eye, give that tree a great big hug and feel your connection to the roots going deep down into the earth –your spiritual roots. Feel your connections the tree’s branches reach out high into the sky, soaking up the warmth of the sun and gathering the waters of the rain. This is your tree of life, and you can visit it whenever you want.
  • Hand in Hand Variation: Imagine yourself putting your hand in Jesus’ hand, or Mary’s. Imagine yourself letting go, and letting yourself be gently guided by one who has care for you, who has an infinite and compassionate love for you. Feel your breath, and feel your body relax as you let go of your tensions and you cast your cares away for the moment, and find comfort, shelter and rest.
  • God’s Palm Variation: Imagine yourself so infinitely small as to be able to rest comfortably in the palm of God’s own hand. Again, imagine yourself letting go, and letting yourself be gently guided by one who has care for you, who has an infinite and compassionate love for you. Feel your breath, and feel your body relax as you let go of your tensions and you cast your cares away for the moment, and find comfort, shelter and rest.
  • Forgiveness Variation: So now, if you’re ready to, imagine you are walking down a path it’s a gentle inclination, it slopes gently down to a green meadow there by a stream and a beautiful, cool blue lake is a tree, your tree of life… with deep and strong roots, these are your spiritual roots and great and strong branches reaching out and up into the sky as if it would touch the heavens…  you go and sit right under the tree, and you notice Jesus is there also sitting with you, looking at you lovingly, gently, and forgivingly…   Just breathing, sitting under that tree, you feel that gentle loving and forgiving gaze…  Then, you remember that you had the intention in this meditation to forgive people. Looking around the meadow you notice there are rocks… boulders… and there are three people on the other side of the tree who have offended you.  Now, one of these rocks is a symbol for all that anger and hurt about that person… and that anger is cluttering up your meadow,   and you’ve decided to do something about it. To forgive someone is to heal yourself. To hold on to anger is to hurt yourself again…   And that’s why Jesus taught us to love one another and to forgive one another, that’s good health.  Just look how warmly, forgivingly and lovingly Jesus is looking at these three…how about that. So you call out to the first person who has offended you, and  you tell them how they’ve hurt you what they’ve done to offend you …… then you say I forgive you inasmuch as I can (if you can forgive them fully that’s great but sometimes it takes time). The rest, you can say, I release to GOD to help me with… then you take a boulder (it may be big or it may be small, depending on how much forgiveness you need to summon up) and you throw it, or roll it, or earthquake-shake it into the lake…  the garden around your tree of life is more clear, and you may feel your shoulders lifting, with a weight getting lighter, your heart getting lighter too. And that person somehow vanishes into the heart of Jesus… Now you remember the next person who has offended you, and  you tell them how they’ve hurt you what they’ve done to offend you …… then you say I forgive you inasmuch as I can (if you can forgive them fully that’s great but sometimes it takes time). The rest, you can say, I release to GOD to help me with… then you take a boulder (it may be big or it may be small, depending on how much forgiveness you need to summon up) and you throw it, or roll it, or earthquake-shake it into the lake…  the garden around your tree of life is more clear, and you may feel your shoulders lifting, with a weight getting lighter, your heart getting lighter too. And that person somehow vanishes into the heart of Jesus… The garden around your tree of life is more clear, and you may feel your shoulders lifting, your soul growing lighter, lighter than before. And now you remember the third person who has offended you, and  you tell them how they’ve hurt you what they’ve done to offend you …… then you say I forgive you inasmuch as I can (if you can forgive them fully that’s great but sometimes it takes time). The rest, you can say, I release to GOD to help me with… then you take a boulder (it may be big or it may be small, depending on how much forgiveness you need to summon up) and you throw it, or roll it, or earthquake-shake it into the lake…  the garden around your tree of life is more clear, and you may feel your shoulders lifting, with a weight getting lighter, your heart getting lighter too. And that person somehow vanishes into the heart of Jesus… then you look at Jesus and you tell yourself, “self” you say to yourself, “I forgive you inasmuch as I can and the rest i give to God” and you feel so light you can almost fly, as you, too, are taken into the very heart of God, remembering you are God’s beloved child. Now it’s come to the time to leave your garden. Take a moment to look around. It may still have some rocks. You look around in your garden before it’s time to leave your meadow… it still may have some rocks and you know you need to come back again. You want your meadow to be beautiful and clear, so flowers can grow. And as you’re getting ready to say goodbye to your tree you feel…a lightness and a joy that comes from knowing that you are fully loved, with an infinite, unconditional love, forever and always; that you are a beloved child of God.

All variations end in a similar fashion, with a return back again from the meditation:

Now I invite you to consider these positive positive messages or affirmations, or repeat them:  Every day in every way I am getting better, better and better by the grace of God…   I am a beloved child of God, blessed to be a blessing…  when this meditation is complete, my head will be clear, my eyes clear, my stomach settled, just as if I’d had a refreshing 8-hour nap. Okay, getting ready to come back now, feeling your fingers and your toes, feeling the chair or the mat, as it supports you.  Noticing how good it was, to take a moment to be generous with yourself in this way, perhaps setting the intention to make this a regular practice.  God bless.

Final Notes on the Meditations

Please see the main page <HERE> for precautions to be taken and tips for a more successful meditative / contemplative practice.  God Bless!

 

Categories Health and Healing, Prayer | Tags: , , | Posted on September 5, 2013

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