Welcome to this Vipassana meditation.
This is a meditation practice that teaches us to see things as they really are.
You can perform this meditation seated at standing or lying down.
To begin,
Find that position and take three slow,
Deep breaths.
As you finish that third breath,
Bring your awareness to the sensation of your feet on the floor,
Or your body or sit bones in contact with your body.
Feel the pressure against your muscles,
Your skin,
The weight.
Allow yourself to feel rooted in that sensation.
In that sensation,
Bringing all of your awareness to just that sensation of your feet or your body in contact with the ground.
Just awareness.
If you notice discomfort,
Just be aware of it,
Just notice it,
And then adjust to be more comfortable.
And now we'll broaden our awareness to the body.
The air on your skin,
Maybe warm or cool.
The clothes on your body,
Their weight,
Or their texture against your skin.
And now inside your body,
We may find areas of tension or discomfort.
There's no need to draw your focus to any one thing.
Attempt to keep your awareness on the body as a whole.
There's no need to change anything.
Simply be aware.
Feel your body as it is.
And now allow your awareness to open to the sounds and smells in your environment.
There's no need to attach any meaning or stories to them.
Just letting sounds pass.
Like moments in time,
Not seeking them.
Just being open to what is.
Not attaching meaning or stories to sense.
Just letting them be.
As your attention is drifting,
That's normal.
Allow your awareness to notice any thoughts that arise or feelings that arise.
There's no need to seek them out.
If you're feeling and thinking nothing,
Then let it be.
There's no need to follow or finish your thoughts.
Let them pass through your awareness.
Like clouds passing over the sky.
No need to watch their progress.
You can let them pass as they will.
Also,
When you notice thoughts,
Label them to yourself as this is a thought and feelings to yourself as this is a feeling before letting them go on their way.
And now open your awareness to all of those sensations.
The feeling of your body touching the floor.
The feeling of your clothing on your body,
Those external feelings,
And the internal ones,
The physical feelings and the emotional feelings.
Open your awareness to your experience in this moment.
Let it be here.
Exactly as you are.
And let it out as a sigh.
Allow a smile to cross your face as you wiggle your fingers and toes gently.
When you're ready,
You can open your eyes.
