Welcome to this guided sitting meditation.
Finding a place to sit.
Maybe on a chair,
The edge of a couch.
Or maybe even on the floor on a mat.
Maybe supporting yourself with a cushion or a blanket.
Choosing to support your knees.
And adapting into a seated position that feels dignified but not forced.
A seated position that feels best for now,
Or today,
This moment.
And knowing that that may change.
And feeling free to adjust as needed.
Bringing an intention to this practice.
And experiencing this sitting meditation with an awareness through the breath.
Or another anchor.
As a way to bring us back to the present moment.
Coming into our bodies.
Feeling the seat beneath us.
Feeling into the sense of gravity.
Dropping down.
The soles of our feet in contact with the floor.
Or the weight of our hands resting.
Maybe by our sides.
On our lap.
Maybe our hands are separate or one placed on top of the other.
But a sense of us being here.
In the body.
And using this practice as a way of being with our experience right now.
Being with the full catastrophe of living.
The whole experience of living.
And knowing that sitting here.
Tuning into the body.
Is a practice that's available to us at any time of the day.
Becoming aware of the scattered mind.
Thoughts bouncing back and forth.
Maybe even thoughts about the thoughts we're having.
And remembering maybe with some sense of openness.
That the mind will wander.
And as best we can.
Each time the mind wanders away from that focus on the body.
We can use the anchor as a guide.
To come back.
We can use this as an opportunity to come out of our usual thought patterns.
Perhaps using the breath as an anchor.
Breathing in.
Knowing that I am breathing in.
Breathing out knowing I am breathing out.
Sensing into the feeling and awareness of the breath.
Moving in and out of your body.
And choosing that as your anchor.
And if you find that.
The breath.
Is not somewhere that is suitable as an anchor for this practice.
Now today.
Knowing that you can also choose.
Your hands.
As your anchor.
Returning to the weight of your hands in your lap.
Or alternatively your feet.
And every time the mind wanders.
Returning to your anchor.
Bringing maybe a sense of curiosity if possible.
Not to your thoughts necessarily but to the.
To the anchor to the sensations in your body.
Maybe.
Nodging your attention back.
To this moment.
To your anchor.
We're practicing.
Practicing being with.
Whatever arises.
Practicing our openness.
Our beginner's mindset.
Our sense that.
Our intention is.
Without a goal.
Our intention is bringing awareness.
Coming back home to.
The breath.
This awareness.
Of the breath or.
The alternative anchor.
Bring us back to the present moment.
Each time.
Our mind wanders.
Thoughts.
Maybe even judgments arise.
We come back.
And when you're ready.
Gently opening the eyes.
And coming back to the space.
