We can recreate our contract at any moment.
We can draw back theisation that is Today we're going to do an immersion meditation.
First you can get into your most meditative stance.
Check in with your posture,
If your feet are flat on the floor,
Your hands on your knees,
Resting in your lap one side or the other,
Your thumbs touching.
Feel your sit bones on the chair,
Or seat beneath you.
Your spine is straight but not straining.
Your chin is slightly tucked down,
Your neck is straight and comfortable.
Your eyes can be closed or you can have a soft gaze.
Just check in with your jaw,
Make sure it's relaxed.
Your tongue is resting at the bottom of your mouth,
Perhaps just touching the back of your teeth.
You want to spend some time just paying attention to your breath.
First just pour all of your attention to the feeling of the air just passing by your nostrils or mouth.
Just really focus on that contact point between the air and your body as you inhale and then as you exhale.
Really pour all of your attention to that touch.
Next,
See if you can notice where the air stops in your body and the feeling of that air filling that place in your body.
Perhaps it's your chest or even all the way down to your belly,
Maybe even your throat.
Just pour your attention,
Really focus your attention on the feeling of the air in your body,
The expansion when you inhale,
Contraction as you exhale.
Pour all your attention into that one point,
One space.
Your mind wanders at any time,
Perhaps just label it,
Your thinking,
Your planning,
Your worrying,
Whatever works for you.
Then on your next inhale,
Come back to just paying attention to the breath,
The feel of it filling wherever it stops in your body.
Next perhaps we shift our attention.
Open your eyes if they're not already open.
Pick an object in the room to look at and let's just pour all the attention that you can to focusing on the sight of that object and what you see.
Notice what attracts your attention,
Distinct shapes or ridges,
Light or shadow or color,
Just anything about that object that catches your eye.
Perhaps spend some time really looking at any of the shadows with the light on that object.
Noticing any details or textures in the object.
Just really focusing all you can on the sight of that object.
Perhaps tracing the lines of the object.
Noticing its margins or it may seem crisp or even edges of the object that may seem blurred or distant.
Pour all you can into that specific object and what you see on it.
If your mind wanders,
Again just take note.
Perhaps label it thinking or planning or worrying,
Whatever it is for you.
Come back to the exercise wherever you left off.
Noticing any of the attractions or versions of your mind.
The judgment that we make as we look at the object.
You can remain with your eyes open or you can close them now.
Just shift our attention to the sound you hear,
Just listening to the music.
Perhaps start with the rhythm.
Just notice how that rhythm resonates with you.
Whether it's calming,
Whether it feels in line with your own rhythm,
The rhythm of your breath.
Perhaps then try to notice and focus the qualities of the sound itself.
The tones of the sound.
Higher tones,
Lower tones and how they add depth to the sound.
Perhaps noticing different sounds of the various instruments.
Again just any relationship you feel to the various instruments or different sounds that you hear.
Maybe necessarily trying to name the instrument.
Just noticing the different sounds,
Tones,
Pitches.
Awn.
Next,
We can focus our attention.
Perhaps at the bottom of our feet.
Pouring all of our attention,
Really immersing in the feeling,
That feeling of touch at the bottom of our feet.
Surface of the floor against it.
Lifting your feet,
Shifting them slightly against the surface beneath it.
Noticing the feeling of the texture of the floor beneath them,
The temperature of the floor.
Try to just label it,
Thinking or worrying or planning.
On your next inhale,
Just come back to the exercise wherever you left off.
Now let's come back to the sensation of the breath.
Back to that feeling of the breath under your nostrils,
Your mouth.
Again,
Take a few more moments to really pour all your attention into that feeling.
The coolness of the air as you inhale,
The warmth of it as you exhale.
Again,
Just immersing yourself in how that feels.
Maybe really trying to focus on the rhythm of your breath.
Just noticing the pace of what you're breathing.
Again,
Any attractions to it,
Versions,
Judgments about how you're breathing,
Urges to control it or change it.
You are asking yourself the question,
What do I now know?
What did I take away from this experience?
What do I leave behind?
Are you ready?
Hear the bell three times,
The end of the third bell.
Open your eyes,
Come back to the room.
