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Today’s meditation is called Meditation for the fearful spirit.
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Our scriptures are
Matthew 28:20 “And surely I am with you always, to the very end of the age.”
Deuteronomy 31:6 “I will never leave you, nor forsake you”
It’s very easy to lose our confidence and become fearful of midlife. As we age, we are wondering if we can still perform at the level we are used to physically and mentally.
It doesn’t help that society is not always as welcoming or celebratory of women as they get older. This all-levels mindful meditation will help us to remind ourselves that we are strong, vibrant, alive, and worthy. In moments of self-doubts and self-pity, we need to remember that there is a high power that reminds us that we are not alone.
To begin:
Find your comfortable seat.
Sitting: If you are sitting in a chair, relax shoulders down, hands are resting gently on your lap palms up, feel the weight of your bottom in the chair and let it act as your anchor. The belly is soft, and your feet are planted firmly into the earth.
On the floor:
If you are seated on the floor, sit with legs crossed, if you have problems with sitting with head over heart, heart over the pelvis, it might be helpful to sit on a pillow. This will help you to erect your spine, relax your shoulders down, and allow your bottom to ground down in the earth. The belly is soft, and your hands are on top of the thighs palms up.
Leg variation:
If you find sitting on the floor cross-legged uncomfortable, try sitting with both legs straight out in front of you in staff pose both feet flexed. Or, cross one leg and extend the other leg straight out foot flexed (this will help you to balance)
Beginning with the breath:
Let’s take 3 breaths to quiet the mind and calm our spirits
- Inhale through the nose exhale through the nose
- Inhale through the nose exhale through the nose
On the third breath
- Inhale through the nose (hold for three counts at the top) then exhale through the nose
Repeat out loud 4x’s
Lo, I will be with you always even until the end of the age
I will never leave you nor forsake you
Making sure that you relax the shoulders down and softening the muscles of your face.
Then repeat quietly to yourself 4x’s
Lo, I will be with you always even until the end of the age
I will never leave you nor forsake you
Ending as we began with the breath
- Inhale through the nose exhale through the nose
- Inhale through the nose exhale through the nose
On the third breath
- Inhale through the nose (hold for three counts at the top) then exhale through the nose
Now, just sit quietly for a moment and find peace in the calm that surrounds you.
Wishing you Peace and Love
Renee
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