Chapter 1:
Welcome
We are learning to welcome our breath into our body. We are learning to welcome our mind onto our breath. We are learning to create a safe space for ourselves, so we can show up more.
Chapter Two:
Let Yourself Land
We are learning to allow the ground to carry us. We are learning to allow our body to be on the earth. You don’t have to hold everything up. Let the earth hold you.
Chapter Three:
Being Here
We are learning to let our breath arrive in our body. We are learning to be with our breath as it flows. We are practicing both moving along with and allowing ourselves to be moved by our breath as it is actually happening.
Chapter Four:
How We Hold
We are practicing noticing our thoughts, feelings, and sensations and relaxing with them rather than adding on. We are learning to notice when, how, and where we tense up, and rather than judging what we find, we are practicing relaxing with it.
Chapter Five:
Making Space
We are learning to soften and make space for everything to rise and fall. We are practicing allowing ourselves to expand.
Chapter Six:
Listening Softly
We are practicing listening to the breath. Practicing noticing the way our breath tenderly meets everything it comes into contact with. We are learning to listen to ourselves, to be with ourselves, in the way that our breath is unconditionally there for us. We are training in releasing the habitual tension in our body and mind, so that we can expand our attention and wholeheartedly meet whatever arises in us and around us.
Chapter Seven:
Listening Deeply
We are training in pausing. We are learning to pause and relax so that we can make more room for curiosity, listening, insight. We are practicing listening rather than reacting.
Chapter Eight:
Listening Bravely
We are learning how relaxing our tension can help us expand our capacity to feel our compassion and our connectedness—to ourselves and others. We are practicing relaxing and opening when we feel the impulse to do the opposite. We are practicing on our mats, so we can be more open and compassionate in the daily moments of our life.
Find a complete metta meditation here.
Chapter Nine:
Listening Again and Again and Again
We are learning how to remind ourselves that we always have a choice about how we step into the future. We are learning to remind ourselves that we can always begin again.
