Find a comfortable and quiet space where you can sit or lie down without interruptions. Close your eyes gently and begin by taking a few deep breaths, inhaling slowly through your nose and exhaling through your mouth. Let each breath relax you more deeply.
1. Centering Yourself: Bring your awareness to the present moment. Feel the surface beneath you supporting your body. Allow any tension or distractions to melt away with each breath you take.
2. Connecting with Breath: Focus on your breath as it flows in and out naturally. Notice the sensation of each inhale and exhale, the rise and fall of your chest or belly. Let your breath be your anchor to the present moment.
3. Visualizing Unity: Imagine yourself surrounded by a soft, radiant light. This light represents unity and harmony, transcending all dualities. Feel its gentle warmth embracing you, filling you with peace and serenity.
4. Awareness of Duality: Acknowledge any dualistic thoughts or emotions that arise within you—such as good and bad, light and dark, joy and sorrow. Observe these without judgment, simply noticing their presence.
5. Letting Go of Judgment: Release any tendency to label experiences as positive or negative. Understand that dualities are natural aspects of life, but they do not define your essence or truth.
6. Rising Above: Visualize yourself rising above the dualities, like soaring above the clouds in the sky. From this higher perspective, observe how these dualities appear small and insignificant compared to the vastness of your true being.
7. Embracing Wholeness: Invite a sense of wholeness and integration within yourself. Feel the unity of all aspects of your being—mind, body, and spirit—coming together in harmony. Experience a deep sense of peace and acceptance.
8. Connecting with Oneness: Expand your awareness beyond yourself. Sense the interconnectedness of all beings and all existence. Feel a profound unity with everything around you, transcending boundaries and separations.
9. Affirming Unity: Affirm to yourself: “I am more than the sum of dualities. I embrace the unity that resides within me and connects me to all of creation. I am whole, complete, and at peace.”
10. Returning to the Present: Slowly bring your awareness back to your physical body. Feel the ground beneath you once again. Wiggle your fingers and toes, gently stretch if you need to. Take a few more deep breaths to integrate the experience.
11. Closing: When you are ready, open your eyes slowly. Take a moment to reflect on the experience of rising above duality. Carry this sense of unity and peace with you as you continue with your day.
This meditation can help you cultivate a deeper understanding and acceptance of dualities while accessing a higher perspective of unity and interconnectedness. Practice regularly to strengthen your ability to rise above dualistic thinking and embrace the oneness of all existence.
Thank-you for reading.
Much Love and light,
Brenda Marie
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Debbie, most people are like that. They fear it less after watching a loved one pass.