Let's begin by just letting the sound of the bowl bring us into the present moment through hearing.
And as we become more aware of what's going on in the present moment,
Maybe we become more aware of her body and space.
And as we become more aware of her body,
Maybe we can make whatever adjustments are needed to be a little bit more comfortable and a little bit more present.
And I'll invite you now to pick an object of attention that you can come back to again and again,
Like dropping an anchor in a stormy sea,
Kind of keeps you in place whenever you wander away.
So maybe now cycling through the different senses.
And then seeing whatever object of attention feels like the right one,
The one that feels the most stable.
The one that most easily brings you into the present moment.
So maybe checking in with maybe contact points where my body is actually touching something,
Where I'm feeling a sense of touch.
Maybe a temperature like warmth or heat in a specific part of the body.
Maybe it's the sensations of breathing at the nostrils,
At the chest,
The rising and the falling of the belly.
So checking in with that.
Maybe it's the sense of the body as a whole just sitting here,
Feeling stable like a mountain.
Maybe it's paying attention to sounds.
Continuously fluctuating sound waves that are arriving at your ears from moment to moment.
Maybe that's what's anchoring you into the present moment.
Maybe it's the continuously fluctuating and changing weather inside your body that shows up as emotions or feelings.
So cycling through these or any other sensations,
A smell,
A taste.
If your eyes are open,
You could fixate one point,
A color,
A shape.
And then for the rest of the meditation,
I will be quiet and I will ring the bowl from time to time.
And then when you hear the bowl,
This is just a reminder for you to,
If you were wandered away from the anchor,
To come back to your anchor.
So choosing your anchor now,
Doing your best to just stay with it from moment to moment.
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