Hey,
Welcome.
Just take a moment,
Just to ask your body what your favorite position might be.
Is there anything you might do,
Any change,
Any adjustment to your position that would allow you to feel maybe 5-10% more comfortable?
Than you were before.
And as a way to settle,
We simply start by gathering our attention.
During our days the attention is typically scattered.
There are many items,
Facts,
News that call for attention.
A very beautiful way to start a moment of meditation is to invite this attention back home.
And one way to invite that is through meeting the spontaneous movement of your breath.
Notice how your breath spontaneously manifests to your experience.
You may be feeling some flow of air in your nostrils.
You may feel air massaging your throat.
You might feel the breath as expansion and relaxation of the chest.
Or you might meet your breath in the belly.
The belly gently expands during the inhalation.
And the belly relaxes during the exhalation.
And if it feels right,
Notice if it is possible to simply observe your breath without any attempt to control it.
The breath is perfect,
Just as it is.
We are not trying to fix it,
Change it,
Or alter it.
We are just taking some time to witness this life-giving phenomenon,
Our breath,
That simply happens.
The breath doesn't need you.
You breathe when you are asleep.
You were breathing as a tiny little child,
Well before you could speak.
Well before you had a sense of I,
Me,
Self.
So in this moment,
Just for a few moments,
We just dedicate some time to it.
As when you are enjoying a beautiful sunset,
You are looking at the ocean,
The waves.
We just look at our breath.
More or less,
There are 15,
000 breaths in a day.
And all of them are opportunities for you to simply sit back and ground yourself.
Nothing to do.
Nowhere to be.
Nothing to fix.
Nothing to change.
Nothing to understand.
And you are more than welcome now to stay with your breath for as long as it feels right.
But if it feels right to you,
I invite you to follow my voice as we gently ask our attention to visit different parts of the body.
I will just mention the name of a part of the body,
And the invitation is simply to bring your attention there.
With no attempt to change something,
Just visiting,
Exploring,
Being curious.
And as best as you can,
Please stay with the tactile,
Sensory,
Felt senses without going into thinking.
Let us start in the hinges of the jaw.
Mouth.
Gums.
Teeth.
Lips.
Nose.
Just sensation.
Left ear.
Right ear.
Cheekbones.
Left eye.
Right eye.
Both eyes together.
Just sensation.
Just see,
Meet whatever you feel as attention moves through your body.
Forehead.
Scalp.
Back of the head.
Neck.
Throats.
Left shoulder.
Please follow the stream of sensation all the way through the upper arm,
Elbow,
Forearm,
Wrist,
Hand,
And fingers.
Just sensation.
Your mind cannot feel and think at the same time.
I kindly invite you to stay with feeling.
Right shoulder.
Left shoulder.
Let us flow through the arm,
Elbow,
Forearm,
Hand,
And fingers.
Chest.
Chest.
And upper back.
Belly.
And lower back.
Left hip.
Left hip.
Again,
Follow the flow of sensation like a river of sensation through the left thigh,
Knee,
Foreleg and calf,
Foot,
And toes.
Right hip.
Right thigh.
Just flow.
Right knee.
Foreleg.
Calf.
Right ankle.
Foot.
Foot.
And toes.
Just stay for a moment now.
The whole body as an orb of radiant sensation.
Nothing you need to control.
Nothing you need to figure out.
Nothing you need to make happen.
We are not even trying to relax.
Maybe relaxation happens.
We are simply meeting what is here just as it is.
Any agenda you might have,
Any desire for things to be other than they are,
Those are simply thoughts.
They may be here.
But see if just for a very short amount of time you can simply witness.
Every burden of doing things right,
Of controlling,
Managing,
Fixing,
Figuring out,
All that is set free to go.
And you just spend some moments with reality.
This mystery that we are.
And if it feels right,
If your eyes were closed,
I invite you to slowly open them.
And see if you can simply welcome the shower of colors,
Forms.
Simply as just another ingredient in this mystery.
As usual,
I'm grateful for the time together,
This opportunity to meet the experience together.
Thank you.
