Hello and welcome to meditation.
So to begin this meditation I invite you to close your eyes or maybe find a soft gaze,
A broad soft gaze.
And come to yourself,
Come to your body and to the present moment as it's felt in your body.
And it may be that you feel like the body is asking for some movement or some stillness and I invite you to fully connect with what the body is asking of you.
Sometimes we tend to,
If we have been meditating for a long time,
To simply go into a pose,
Go into a sit and stay there and disregard what the body is asking of you.
And so my invitation at this moment is that you meditate with and in your body.
And let go of any expectation or any idea of what a meditation would look like.
And simply return to your body through the sensations that your body are having.
What are the sensations that you can feel?
And it might be that initial sensations will be connected to the fact that your body is against a surface.
Maybe you feel your feet touching the ground or your sick bones touching the chair or the cushion.
And just notice what kind of language,
What kind of message can be felt in the body.
A lot of the times we pay a lot of attention to the language of our thoughts,
But we forget the primordial language of the body.
A language that does not require truly language,
But that is present in the sensations and the emotions that the body can feel.
So I invite you to recognize in your body right at this moment.
What is the message that you can sense?
What is it trying to say through sensations,
Through maybe emotions or a state of being in the body?
And maybe you feel a tingling or some tension or some softening and opening in the body.
Just start to recognize this language that is present in your body.
Sometimes the body is tired and just needing some rest.
Sometimes it is full of energy and wants to move.
What is it that your body is asking or needing right at this moment?
And how can you recognize that just being with your body without thinking about it,
Without putting it into the mind's language,
Just feeling?
Even if the mind brings in a name for what you're feeling in the body,
See if you can say,
Okay,
Thank you mind for labeling,
But right now I'm just gonna be with the sensation fully without necessarily giving it a name,
Just feeling.
Without creating any stories about what's present in the body,
Without adding any layers to the sensation,
Just being in the sensation.
With this attitude of curiosity and openness to the felt sense of it.
You and if at any moment your awareness,
Your attention went with any kind of thought,
You can just recognize that with a kindness within and just bring back the attention to the body.
How does it feel like to be in the body right at this moment?
Without any story,
Without any labels,
Just being present in the body.
What can be felt in this moment?
Where can you find your breath in your body at each moment?
How can you do less to simply be right now in your body?
Or another way to phrase it is,
Do you need to expand any effort,
Any energy to simply be in your body?
And what is the experience of this,
Of simply being?
And even if the mind brings judgment,
Brings a list of what you need to do planning,
Can you notice those elements,
Those thoughts as just birds flying in the sky?
They come and go and are free to fly as they may while you are simply here,
Present in your body,
Feeling,
Being aware of the sensations.
And whatever thought bird that comes in,
You know it's just flying,
It's just passing.
And there's this effortless being just right here,
Right now.
Can you rest in this?
And even if the bird comes and sits on your shoulders or on your head and stays there for a while and sings,
Whatever the bird does,
It's just the bird.
How effortlessly can you be present in your body through the sensations of your body?
Okay.
Notice if the body wants to have answers or if it just wants to be here.
Or even if it wants anything,
Maybe it's just feeling.
There's nothing that it wants necessarily.
Just as an exploration of starting to listen to your body and to your heart.
Okay.
What does it mean in the body to be present?
To be present.
That's not to be answered by the mind,
By thoughts,
But simply to be experienced.
That's not to be answered by the mind.
Where can you find the breath inside your body right now?
What about now?
Where can you find the breath?
What sensations can you feel maybe in your hands?
And notice if there's any effort to simply feel those sensations.
And what sensations can you feel in your chest area,
In your heart area?
And notice if there's any effort to simply feel without trying to push it away or to grasp or to label or give it stories.
Just feeling.
Listening to the language of the heart,
The vibration of your chest,
Of your heart beating.
Simply signaling that you're alive and present right now.
And what sensations can you feel in your feet or in your low belly,
In your chest?
Ground.
And notice if there's any effort to simply feel those sensations.
And as I ring the bell to end this practice,
I invite you to listen from your body.
Even if the mind brings in thoughts as saying,
It's over or here's the next thing or whatever it is going to say about the bell.
See if you can remain present to listen to the sound.
