This video is an introduction to the Most Benevolent Outcome prayer method. This is a simple, practical prayer method that is used to help you request favorable outcomes for yourself.
The most important components to this method are to use the phrase "I request a Most Benevolent Outcome" and to make the request out loud using the power and authenticity of your unique voice.
This video is an introduction to meditation, outlining the basic form of breathing (what we will use as our present moment anchor), noticing (because thoughts inevitably arise during meditation), and returning (to our anchor, which is the breath).
These are the three basic steps of meditating: noticing, returning, and breathing. Practicing these 3 steps has the power to transform your relationship with your thoughts, and thus, has the potential to change lives. I know because it changed mine.
This video features another guided meditation using the breath as our present moment anchor. The breath is a natural present moment focus because the breath is always here. It's always present.
Also, if you joined us in the first meditation, you may have noticed the (sweet to me) sound of a snoring bulldog in the background. To all the cat lovers out there, I apologize. This Introduction to Guided Meditation is doggy-free.
Just as the breath is often used as the anchor to the present moment, the sensory experience of sound is also an often-used anchor in meditation. And for some, it works better because it’s easier to find the sensation of sound than it is to find the sensation/location of our breath.
And sound is the perfect object of mindfulness, as we hear only the sounds in and of this moment. Our goal here is to simply notice - without investigating or interpreting, without liking or disliking - what's here right now.
The reason why we do a body scan meditation is to connect us to what's here. Just like using the present moment focus of our breath, or using sound as our anchor, what's also always present is our bodies.
Many times though, we are disconnected from our body, not knowing what it feels like unless it's in pain. And this is what the body scan does - it helps to connect us to what's here in this body, in this moment, with awareness and acceptance of whatever we do or don't find.
Mindfulness of Emotions in a powerful meditation because it opens us up to what's here. The breath is always here, always available to us, emotions though can be harder to find.
With gentle awareness, the goal of this guided meditation is see if you can become mindful of any emotions that call your attention. And if an emotion arises, let go of attention to the breath and receive the emotion kindly.
Why is a daily practice of meditation, or pausing as I’m starting to call it, beneficial? What compels or encourages us to come back tomorrow, or even better, later today (wink, wink).
Watch this video to learn more and (hopefully) be convinced. The hardest part of meditation is simply showing up daily to do it.