A Meditation on Trouble

Madeline Wiseman Author

04/20/2020 Added

47 Plays

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A quick six-minutecompassion meditation that invites you to meet up with a good friend. Together, you and your friend move through a step-by step self-compassion meditation that makesroom for troubles and joys.

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[00:00:07.399]A meditation on trouble.
[00:00:10.300]Find a comfortable place
[00:00:12.280]either seated or lying down.
[00:00:16.640]Take five rounds of deep breaths.
[00:00:29.198]Breathe in.
[00:00:35.610]Breathe out.
[00:00:40.570]And do that again.
[00:00:56.220]Let's let this next exhale be long.
[00:01:03.800]Okay, one more time.
[00:01:12.380]Today's meditation invites you to imagine a good friend,
[00:01:15.180]and you and your friend will engage
[00:01:18.360]in a reflection on trouble.
[00:01:21.480]Imagine you are in a fun space.
[00:01:23.880]It can be real, virtual, or imagined.
[00:01:27.600]And in this space soon your friend will arrive.
[00:01:32.810]This is a person who makes you laugh.
[00:01:36.920]And this person can be real.
[00:01:38.700]Someone from your past or imaginary.
[00:01:41.200]Who is this friend?
[00:01:45.540]Your friend arrives,
[00:01:47.330]say hello.
[00:01:49.010]Enjoy the moment.
[00:01:51.110]Have a seat.
[00:01:53.110]Relax.
[00:01:57.580]Tell your friend your current trouble.
[00:02:00.560]One struggle or challenge.
[00:02:03.860]It could be small or large,
[00:02:06.260]you name it.
[00:02:13.310]And watch as your friend nods with understanding.
[00:02:20.970]And take a breath.
[00:02:30.430]You both know that any trouble
[00:02:32.680]can be viewed differently.
[00:02:34.760]Name three good things that might come from this trouble.
[00:02:45.310]Now tell your friend your joy.
[00:02:49.460]Name what delights you today.
[00:02:57.150]And see your friend smile at what makes you happy.
[00:03:08.630]Now tell your friend something funny.
[00:03:11.300]Maybe it's the funniest thing that happened to you Thursday.
[00:03:14.740]Maybe it's a knock knock
[00:03:16.250]or shaggy dog story.
[00:03:19.490]Tell the joke.
[00:03:23.280]Let your giggle be contagious.
[00:03:26.192]And laugh.
[00:03:48.430]Now it's your friend's turn.
[00:03:51.440]Listen to what's been troubling your friend.
[00:04:04.730]And listen to the three goods that might come from it.
[00:04:24.920]Now listen to your friend's joy and delight.
[00:04:37.570]Now let your friend tell you something funny,
[00:04:39.660]a joke, a story, a laugh.
[00:04:45.870]And laugh together.
[00:04:58.420]Your time together is ending.
[00:05:00.350]Make a plan to talk again soon.
[00:05:03.210]Walk your friend to the door.
[00:05:06.930]And wave good-bye.
[00:05:10.930]Breathe in.
[00:05:15.640]Sigh it out.
[00:05:19.350]Feel yourself supported.
[00:05:24.010]And take a moment to remember the stories you've shared.
[00:05:29.690]The good that can come from trouble.

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1 Comments

Thanks, Madeline. I like using your mediations at the end of the workout. The dog has gotten use to me lying on the floor for a few minutes with out moving.

Mark Mesarch
04/22/20 1:13 pm

A Meditation on Trouble

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