Allowing our eyes to close.
And we begin by gathering awareness of our body.
You can feel your feet against the floor.
Not thinking feet,
But just allowing ourselves to notice our feet against the floor.
We're aware of our legs.
You can feel our buttocks against the cushion or the seat or the bed.
And just allowing awareness to be at your lower spine,
The lowest point of your spine.
Just awareness at the lowest point of the spine.
And then allow your awareness to be at the spine behind your navel.
Moving up,
Awareness of the spine behind the heart.
Your shoulders,
Upper back,
Right arm,
Right forearm,
Right hand,
Left shoulder,
Upper arm,
Forearm.
Left hand.
Awareness of your spine behind the throat center.
Awareness of the back of your head.
The crown of your head.
Allowing your forehead to be soft.
Awareness of the third eye center between the two eyebrows and slightly up.
Allowing your eyes to be soft.
Allowing your jaw to be soft.
Whole face relaxed.
Awareness of the throat center.
The upper chest.
The whole chest.
Awareness of your abdomen.
The lower abdomen.
Your whole body.
And just noticing how your mind is.
Your mind may be busy already.
Perhaps the mind is dull.
Perhaps there's a thought that's been lingering for some time.
Usually we meet the mind with judgment against it and ourselves.
But the secret of gathering awareness is that whatever is happening allows us to have awareness.
And so,
However the mind is,
Just simply notice.
And let go of your involvement in the story of how your mind should be.
And just notice the mind.
Be a kind,
Curious observer.
And so allow yourself to gently rest back into that noticing.
And becoming aware of our emotions.
Just bringing awareness to your emotions.
Perhaps they're coming and going.
Perhaps there's a single tone of emotion.
Perhaps there's an absence of emotion where we would think there is some.
And so this same simple process of awareness.
Letting go of the stories of how you're supposed to feel.
How it's meant to be.
Not pushing it away.
Not trying to change our emotion.
Simply allowing ourselves to notice our emotion.
And allowing ourselves to rest in the place in us that notices.
And we bring our attention,
Our awareness,
Around our natural breathing.
Just noticing how your body is breathing.
Abdomen gently moving.
And you're not adding anything to the breath or changing it in any way.
You're just simply noticing how the breath is at this moment from awareness.
Just staying with a natural movement of the breath.
Notice how,
Not as awareness gathers,
We feel clearer.
More whole.
You're fully aware of your body.
Aware of the mind.
Which perhaps now has settled a little more.
You're aware of the movement of thought in the mind.
But perhaps your awareness views it more as energy moving.
Aware too of the emotions.
Perhaps as energy or as movement.
Our tendency is to judge and measure and want to change things.
To move to a position of how we think things are supposed to be.
Which comes from our familial and societal programming.
But by practicing in this way,
We begin to meet the natural life within us.
We begin to settle into our true awareness.
And so we can see the patterns in our mind,
In our emotions.
How things are with our body.
And our life situations.
And then,
Rather than being caught in constant reaction.
And moving from a place that is created in the mind.
We begin to see what is real.
Increment by increment.
And we can choose to respond.
From awareness.
From life.
From truth.
Just resting in your awareness.
You can feel your wholeness and your beauty.
Notice that you are not creating or maintaining your wholeness.
The sense of love.
The sense of life.
You are fully here.
Fully present.
Not even trying to understand the moment.
But simply here.
Now.
In your own life.
And perhaps you can notice that the same life in you is in other people.
In all other people.
In all beings.
And you know this from awareness.
Rather than from ideas.
In a moment I will ring the bell.
And this meditation will be over.
And I hope that as you move through your day you allow yourself to be in awareness.
When you are sitting in traffic.
When you are meeting other people.
When you are with a friend or a loved one.
While you are eating.
While you are doing your work.
Simply allow yourself to live our life from within.
Thank you.
