In this meditation,
We are going to be inviting the possibility of Connecting with and perhaps even befriending our attention So take all the time that you need Feel free to pause me And make yourself comfortable Perhaps that means you'd like to sit or lie down Maybe you just like to keep moving and that's what feels most comfortable for you right now whatever that is just Maybe take a moment to notice How might I feel most comfortable?
We'll rest for a few minutes together Just kind of saying hello and acknowledging this attention that's always here with us Saying hello to this attention That's always trying to take care of us in some way maybe just Noticing in this moment.
Is there anything that I can tell about?
My attention just now about how it is About where it's going Are my eyes closed?
Or open Do my eyes move around the room?
And perhaps they're settled on something There's no right answer here as we're tuning into what's actually happening We're connecting with our attention now as it actually is and we can say ah So this is how it is my attention just now saying hello to My experience of attention in this moment as it actually is Rather than connecting with how I wish it to be So I noticed my body here my physical body My attention is here as a part of my physical body part of my eyes my ears And even more than that but just saying hello to my attention as part of my physical body Here as it is now And for just a moment Nothing needs to change I'm not trying to do anything or fix anything But magically as we come into connection with This attention that is always taking care of us We're also coming into relationship with it our attention with our body and we can invite the possibility Of a partnership a richer deeper collaboration with attention So hello attention Welcome Welcome as you are And I take some time With my attention on my attention Wondering who I am as I gaze upon my attention I'm gonna holding that paradox and also saying hello to the back of my body here Perhaps my feet resting on the earth Noticing as my attention follows me around To my feet Resting on the floor It's my sit bones resting on the surface My spine resting on the tailbone rising up through the back of the body And I take some time to say hello to The back of my body and the space behind it in the room Just notice my attention as it shifts towards the back of my body back of the room Perhaps even welcoming the ancestors Behind me And I am gently invite my attention to shift towards the left of me and the right of me Inviting the possibility of The body unfurling itself and spreading itself out In both directions Letting itself be wide Letting itself be wide Noticing what my attention does as I invite my body to be wide Does it get wider?
And I say hello to the front of my body Noticing how the attention my attention just seems to rest here towards the front of me And where is it now?
As I come to the belly my chest my throat and face And how do I notice How do I notice where it is And is there anything that I can notice about the quality of attention how The attention is as it rests upon itself Me here looking at attention Perhaps attention even looking back at me Again,
Just breathing with this paradox of attention And inviting that same attention to root down into the earth And follow my center line up through the central core of my body Through the top of my head branching into the sky Reaching towards the sun Towards warmth towards nourishment And then I just noticed my attention now when I say hello Where is my attention as I imagine?
Branching into the sky And I say hello to all this inner life that's here And I pause and just invite my attention to return home to the inside of the body To the inside of the body Saying hello to my organs My heart my belly My spine my lungs I'm,
Just noticing how my attention moves around the inside of the body to the different organs And I take a little bit of time to really notice myself As part of my environment inviting the body as a whole To really be received by this space To feel myself here to feel this body here and present in this moment in this situation in this room Perhaps with my familiar things perhaps in an unfamiliar space at the moment and What can I notice about my attention now?
Has anything shifted from when we started a few minutes ago?
And I thank you for your practice And I invite you as you're moving through the day today To let your attention rest gently on Your attention and notice where it goes and moves inviting the possibility of just a little bit more connection a little bit more friendliness a little bit more space a little bit more rest
