This is a 10-minute or so meditation that can serve as a daily practice.
So before we begin,
I might encourage you to think about where you want to be situated in your room.
Some people find it most settling to be close to a door or perhaps just being able to see the door.
Others prefer to have their back up against a wall or kind of feel like they're cocooned into a spot.
There's no right answer to this,
But your nervous system knows what it needs.
So taking some time to really situate yourself with where you're sitting.
You could also stand or lie down.
This can help settle you into your meditation a little bit more.
So after you've done that,
You might find a posture,
As I said,
Sitting,
Standing,
Or lying down,
And you can change that on any given day.
You want something that feels both dignified and also at ease.
So let's take a few moments to arrive.
You might let your body move in whatever way it wants as it settles into stillness.
You could take a slow,
Deep breath in and a slow,
Deep breath out.
You might take in the quality of the air around you and sense your body in space.
Becoming aware of gravity below you,
Holding you steady,
And also sensing into the places where your body makes contact with the seat or the floor.
And you may now notice that your body is breathing.
For many,
The breath serves as an anchor for the attention.
This is something to help keep it steady,
Kind of like a calm surface of a lake so that we can see through it.
Noticing the breath at your nostrils,
Cool air coming in,
Warm air going out.
You might also notice it at the rise and fall of your chest or your belly.
If the breath isn't accessible,
You could also use sound.
Noticing the sounds as they arise and dissolve on their own or physical sensations,
Such as the vibrations tingling in your fingers.
So now letting your attention rest.
This breath or this sound or this sensation.
Not reaching toward them,
But letting them arrive,
Relaxing into them,
And using this as a place of rest for your attention.
Your attention will inevitably wander.
A pain within the body,
The mind planning what's next,
A memory,
An image.
When these things arise,
You can quietly whisper in your mind,
Feeling,
Thinking,
And then gently return to your anchor.
Again,
This breath,
This sound,
This sensation.
You might do this dozens of times.
This is not a failure,
But a moment of celebration.
It's a moment of waking up each time you notice your attention has wandered.
Now,
If a physical sensation or emotion or thought becomes very strong,
You can choose to shift your attention from the anchor and place it there.
When you do this,
You could explore where this thought or feeling lives in your body.
What do those sensations feel like?
You could name the emotions that are arising if that is helpful.
Sadness,
Happiness,
Frustration,
Longing,
Whatever comes up.
You might also hear thoughts.
You can softly name those as well.
Planning,
Ruminating,
Whatever's here.
Sometimes we can get caught up in the right word and if that happens,
You could simply say thinking.
We're getting curious about what's present,
What's calling for your attention.
Not getting wrapped up in the narrative,
But witnessing what's here.
Allowing them to be here,
Not pushing them away or trying to change them,
Just noticing.
And if it feels available,
Seeing if you might greet whatever comes up with an attitude of friendliness.
This experience that wants to be known,
This too belongs.
And as that strong experience passes,
You can again return to your anchor.
And during these central practices,
If you're ever confused about where your attention should be,
You can return to your anchor and use that as the entire practice.
You can always begin again and relax back into the anchor.
So as we close this meditation,
You might sense the whole of your body and whatever ease has gathered here.
Take a breath in to draw it closer and a breath out to let go of what you no longer need.
May you sense your belonging.
May you sense that you are held by a wider field and may you live with courage and care.
If you'd like to continue meditating,
You can stay here.
Or if you're ready,
You can begin returning to the room,
Sensing your body,
Your surroundings,
Any sense that are nearby.
And whenever you're ready,
You can return to your day.
