Hi,
My name is Karen.
It's early morning where I am,
And as is my practice when the weather turns warm,
I like to sit outside in the back garden.
And suddenly,
A thunderstorm arrived.
And I thought,
Yes,
What a beautiful opportunity just to listen.
And so wherever you are,
Find a place that's going to be available to you for a few moments.
A space that's a bit removed from the potential oncoming chaos of the new day dawning.
And when you find that place,
Just allow yourself to rest here in a seated position with your back long,
But not rigid,
And with your feet firmly planted onto the ground.
If sitting on a cushion on the ground,
Arrange your legs comfortably so that the knees are a little bit lower than the hips.
This just invites an easier,
Simpler breath.
And when you feel you're comfortable,
Perhaps close your eyes.
And if not,
Just turn your eyes slightly downward and soften your gaze just a little bit.
And now,
Just begin to listen.
Not searching for sounds.
Just allowing any sounds to be heard.
Near sounds.
Farther away sounds.
Allowing the sounds to come and go naturally,
Just as your breath comes and goes.
Not pulling sounds in or judging them.
Not offering opinion about the sound as like or dislike.
Just allowing it to wash over you.
Inviting the sound to move through you.
And then allow the sound to continue on its way.
Sound is a great presencing device.
We can only hear sound.
Or experience it in the present moment.
And even though you could sing a song from memory,
Or play it on a device,
What you're hearing is in the present moment.
Sound itself is only present for the briefest of moments.
Now is only present for the briefest of moments.
And then it passes.
And now,
Begin to draw sound a little closer from the experience.
See if perhaps you can hear your breath.
Allowing other sounds to still pass through you.
But shifting your focus deeper inward to hear your breath.
Some breaths can be heard.
Some are all but silent.
Some breaths seem to announce themselves like cracking thunder,
While others are quieter,
Like rolling thunder in the distance.
Allow every sound of breath to be just what they are.
And rest within each breath,
Each singular breath.
And if your mind wanders,
Simply come back.
Come back to rest with that singular breath.
Inviting yourself to experience the sounds of breath.
As you shift your focus to each singular breath,
Experiencing the breath from the place within the body that you feel it most physically,
Most vividly.
Whether it's through the nose,
The throat,
Or perhaps the chest or belly.
Breath drawing in.
Breath moving out.
Acknowledge any of those places that are transitions between the in-breath to the out-breath.
And the space between the out-breath to the next in-breath.
Each part of the breath cycle as it opens itself inside of you.
Any thoughts or emotions bubbling up inside,
Calling for your attention.
Acknowledge that your attention shifted and then come back.
Come back to your breath.
Listening.
And you are immediately re-presenced into this moment.
Now begin to expand your awareness again to all the sounds around you.
Expanding,
Ever-broadening in awareness to all the constantly changing sounds,
Both near and far.
And then when you feel ready,
Take a deep breath in.
And as you exhale,
Gently flutter your eyes open.
And grant yourself just a moment or two with eyes open to just rest in awareness.
Awareness of just how precious this moment is.
Namaste.
I hope you have a wonderful remainder of your day.
