Guided meditation for a group. Start with an invitation to close eyes.
- Where did you wake up today?
- How did you wake? Was it the sound of an alarm or perhaps morning light? What reaction did you have to the awakening stimulus?
- What feelings came to you as you laid there?
- As you began your day, what attitude did you hold: excitement, gratitude, dread, happiness?
- What did you first eat today? Remember how that food tasted. How did it make you feel?
- Were you outside at all today? How did the air feel? What was your response to the weather?
- Think about the people you saw today. The conversations you engaged in, and those you may have avoided. What did you gain from them? Were you inspired, saddened, relieved, disappointed, frustrated, uplifted?
- Were you alone at all today? What did that time look like? What feelings came to you? Did you fill that time with media, literature, silence? Were you able to listen to yourself?
- Perhaps this is the first moment you have had to yourself all day, sitting with yourself. How do you feel? What feelings have you brought with you to this space?
- Are those positive feelings of joy, presence, solidarity, love? Or are you experiencing something negative: frustration, discomfort, stress?
- Are you breathing?
- Breath.
- Notice your breath. Whatever you have been through today, this week, this year, hold it in your mind, then breathe it in. Now let it go. Again breath in. And let it go.
- Feel yourself here and now. Feel the freedom of the present moment. The simple joy in feeling your breath, your limbs and your heart.
- Without opening your eyes, feel the presence of those around you. Know that we are all bound by this moment.
- Breath in… and out.
- When you are ready, open your eyes and enter the space.