When we start paying close attention,
We can sometimes notice that we are often judging or commenting on things and people around us,
Including ourselves and our experiences.
We are often assigning positive or negative connotations to these things.
We like this.
We dislike that.
This is pleasant.
This is unpleasant.
It can be useful to notice these comments or judgments as they arise.
These comments are simply thoughts that are going to arise and pass away.
It's the mind's nature to comment,
And we simply want to become more aware of that so that we don't get caught or stuck in these judgments.
So to begin this meditation,
You can find a comfortable but alert posture and gently close the eyes.
As you settle into the feeling of the body,
Let's take a moment to consciously relax the body.
Sitting in the head,
Slowly relax the muscles in your forehead and around the eyes.
Taking a breath in,
Allow the muscles in your jaw to relax,
Creating a small space between your teeth.
Allow your shoulders to drop towards the ground,
Relaxing any tension there.
Moving down towards your belly,
Allowing the belly to soften and relax.
And finally,
Moving your attention to your thighs and your legs,
Relaxing any tension that might be held here.
Now that you are in your body and in this moment,
You can gently become aware of your body breathing.
Noticing where you feel the breath most predominantly,
Whether that's at the nostrils or the rise and fall of the abdomen.
Wherever it is,
Once you have found this place,
Simply rest here.
Breathing in,
Know that you are breathing in.
And breathing out,
Know that you are breathing out.
You may notice thoughts or sensations in the body as they become predominant.
They may be itching or tingling,
Changes in temperature or pressure.
Become aware of these sensations and try and notice what happens to them as you become aware of them.
And when these sensations are no longer predominant,
Return to the body and the breath.
You may notice that the mind has wandered and there may be commenting or judgment of your experience.
We can simply notice this and often it can be useful to label this kind of thinking as judging.
And when the judging or commenting is no longer calling our attention,
We can return to the feeling of the physical body and the body breathing.
It's not uncommon for judgments about your meditation or your meditative experience to arise.
And such as,
I'm not doing this right or lost in thought again are super common.
Notice if these are coming up for you and bring some intentional kindness to your noticing.
And if you find yourself fantasizing or totally caught up in a thought or a daydream,
That's okay.
We simply notice this with some kindness and return to the physical breath.
We are exercising this muscle for concentration and self compassion over and over again through this process.
Okay.
Meditation is taking one breath at a time,
One sensation arising and passing.
One thought coming and going.
Relax here in the awareness of what's happening for you right now.
You may be noticing the physical sensations of breathing,
And then a comment or a thought may arise in the mind,
And then an itch sensation may arise in the body.
Simply noticing these things arising and passing away with kindness.
As you move into the rest of your day or your evening,
You might pay some more attention to the judgments that are arising in the mind.
Noticing judgment can be a really powerful way to not get caught in it,
To not believe it.
Simply see it as another thought that arises and passes away.
As we end this meditation,
You can slowly open your eyes and reorient to the space around you.
Thank you for your practice,
And see you next time.
