A Meditation From Ending Up With The Goodies

So finding your posture for today whatever is most supportive for you right now,

Starting maybe with the body in terms of equanimity,

What posture would most support you to sit still,

Stillly,

Still,

Stillly,

Quietly,

Without moving.

A lot of times I notice that the quieter my body,

The quieter my mind.

Not always.

And then just check in with the body.

Is there quiet?

Is there stillness?

You know there may be and there may not be and that's fine.

If there's stillness,

Enjoy that and if there's restlessness,

Take a look.

Turn towards it.

Oh,

Restlessness is here today.

That's interesting.

Welcome restlessness with loving awareness.

And then bringing the attention to the breath.

And just attending to each breath as it flows in and out of the body.

And maybe there's a quietness in the breath.

And maybe there's a restlessness in the breath.

And then letting go.

Letting go of the breath as a kind of resting place for the attention and simply noticing what's arising and passing in the field.

So that might be a sensation that arises or that might be a thought arises or an emotion or a sound.

And as you notice phenomenon arising in this field of awareness,

This field of loving awareness,

That's it.

Can you turn towards each thing and just notice it with loving awareness?

And if there's a sense of I want this to be happening but I don't want that to be happening,

Why is my mind so busy?

Why is sadness here right now that's not useful?

Any of those kinds of moments,

Just turn towards them with loving awareness.

Whenever you notice arising in the field of awareness,

Turn your good heart towards it and welcome it.

Even the unwelcoming mind,

Even the mind that says,

Why is this still happening,

This aversion,

This turning away?

Even that,

Welcome that.

Nothing left out.

Even the wandering mind,

Turn towards that with loving awareness.

And then maybe for the last breath or two,

Coming back to the body as refuge,

The body as object of awareness and just taking a couple of breaths here.