Courageous Arts: A Deeper Dive by Nina Tara

January 15, 2021 Suitcase Meditation

A short mediation to sooth your soul and rest your mind.

Give yourself permission to take a short break to unwind, relax and create a new mindful practice for yourself. Train your awareness awareness and achieve a mentally clear and emotionally calm and stable state.

Music © Paul Landry

Transcript

Dropping the Suitcase Meditation

In this mediation I’d like you to use your visualizing skills and imagine the images in your minds eye as best as you can.

So, to help you reduce anxiety,

start by taking a moment to relax your body..

soften any unnecessary tension in your belly and shoulder,

and find a posture that feels both relaxed and alert,

Now close your eyes

or look downwards

and rest your hands

in an easy effortless way.

Take a few moments

to scan your awareness

through the sensations of your body,

and wherever possible,

soften and release

obvious areas of physical tension.

Be aware of your body,

your body breathing,

notice if it is fast, shallow or deep and slow,

Not changing anything - just noticing

your chest rising and falling with each breath.

And now imagine standing in the street

outside of your house with two heavy suitcases

and know that one of those suitcases

is full of worries about the future,

and the other suitcase,

know that it is full of regrets about the past.

Take a moment standing there in the street

holding these two heavy suitcases

and reflect about each one.

Reflect about the future,

how it will come on it’s own accord whenever it comes

and that most of what we worry about will never happen.

Standing out there in the street,

reflect about the past,

the other heavy suitcase.

Consider how the past cannot be changed.

All we can do in the present is to learn from it,

put in whatever corrections make sense,

become more skillful,

become a better person,

and move on.

Standing there in the street,

feeling the weight of these suitcases,

and absorbing the wisdom of your own reflections right now,

make a conscious decision.

Do you want to drop the suitcase of worry about the future?

And if so,

simply drop it….

Then,

standing there in the street

with the other suitcase so heavy about the past,

make a conscious decision.

Do you want to drop it?

And if so,

just drop it….

And as soon as you have dropped the two suitcases,

walk into your home,

and take your seat right where you are,

and plop down,

so relaxed,

like someone coming home from a long trip,

dropping suitcases,

and just relaxing,

rested in the present,

just breathing,

resting in the natural wellbeing

of the moment,

resting in the fundamental well-being

of awareness itself,

awareness which does not worry or regret,

resting as if this is meaningful for you

Allow yourself to simply rest

Feeling a sense of peace,

of joy,

of well being.

A natural happiness.

Always your true home.

Without carrying heavy suitcases

of worries about the future,

or full of regrets about the past.

Simply rest here

in your body

right now

with total relaxation

throughout your body and mind…

...more

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