Being at ease in your life.
Please join me in sitting or lying down in a comfortable position in a quiet,
Private environment.
Whether sitting or lying down,
Allow your spine to extend slightly,
Creating a feeling of dignified spaciousness up through the core of your body.
Lightly close your eyes.
Listen to the gentle flow of the stream and allow it to wash any tension from your body,
Heart,
And mind.
Allow it to wash the present moment clean and clear.
Now,
Notice the sensations of breathing inside your body.
Allow breathing to happen naturally without trying to control it or breathe in any specific way.
Just notice any sensations of breathing inside your body.
See if it's possible to be present with the whole cycle of breathing,
Noticing the moment you begin to inhale and following the in-breath to a natural pause,
Then noticing the moment you begin to exhale and following the out-breath to a natural pause.
If your attention is drawn away from the breath to any other thoughts,
Images,
Memories,
Feelings,
Sounds or sensations,
It's okay.
It's natural for the mind to wander.
Just notice where your attention is.
Recognize that with an appropriate label,
Such as planning,
Worrying,
Doubting,
Remembering,
Sadness,
Car honking,
Irritation,
Lower back tightness.
Allow that to fade to the background.
Let it pass by like a leaf floating on a stream and gently return attention to the breath.
Now,
Feel your body as a whole from the inside.
Feel the entire space inside your skin.
Allow your inner body to become still,
Open,
Clear,
And spacious.
Notice any sensations that arise within the open,
Clear,
Spaciousness of your body.
If your attention is drawn away from the space inside your body to any other thoughts,
Images,
Memories,
Feelings,
Sounds or sensations,
It's okay.
If you are wondering if you're doing this right or if you're thinking,
This is boring,
Just notice that.
Recognize it with an appropriate label.
Then let it pass by like a leaf floating on a stream and gently return to feeling the open,
Clear,
Spaciousness inside your body.
Like the flow of a stream,
All experiences come and go.
They float to you on the stream of consciousness,
Linger in front of you for a while,
Then fade away downstream.
Practicing mindfulness,
You can rest your mind at ease amidst the flow of it all.
Now,
Slowly open your eyes and take in the space around you.
Take open,
Clear,
Spacious presence with you wherever you go.
