Allow the body to adopt a posture that keeps the mind alert yet relaxed.
A posture of dignity.
Let the body feel grounded and rooted.
Sinking the body into the chair or floor.
Allowing the body to be fully supported.
You don't need to hold the body up.
The chair or the earth can do this for you.
Just let go.
Now bring your awareness to any sensations you notice in the body.
Guide your attention to any areas where you are holding unnecessary tension.
You might first notice obvious places such as the shoulders,
Jaw or back.
Next notice other areas of the body such as the feet,
Calf muscles,
Thighs,
Hips,
Hands,
Arms.
Notice the belly,
The face,
The scalp and the brain.
When you notice yourself holding unneeded tension,
Gently invite those areas to relax just a little bit more.
Let go.
Now bring your awareness to your breath as it moves in and out of the body in the lower abdomen.
Notice how the belly expands with each inhalation and contracts with each exhalation.
Allow the breathing to be smooth,
Soft,
Easy,
Long,
Slow and comfortable.
There's no need to try to control the breathing in any way.
Gently allow your breath to breathe itself.
And as best as you can,
Bring this attitude of allowing to the rest of your meditation.
Now become aware of any thoughts you may have.
Allow any and all thoughts to arise without controlling or judging.
Gently notice the thoughts coming and going.
Gently observe each thought,
Recognizing the mind's tendency to plan or judge or remember.
Observe each thought objectively as it moves into awareness and allow it to pass through your consciousness like clouds drifting across the sky.
If you find yourself becoming attached to a thought or feeling,
Simply acknowledge this and let it go.
Allow X to show the personality as it moves into reel like clouds,
Mexican Notice emotions.
Oceans arising with thought.
They may be loud or they may be very subtle.
Can you see these feelings as simple sensations?
You do not need to hold onto them.
You can let them go.
Observe the edges of the emotions.
Notice their quality,
Duration.
Notice their intensity.
And where they are located in the body.
And where they are located.
With a detached awareness,
Simply watch these feeling states as waves moving through the mind.
Continue observing.
Noticing whatever comes into awareness.
Gently witnessing each movement of thought,
Emotion,
And bodily sensation.
When the mind becomes caught,
Notice this and let it go.
Allow space for it all without rejecting or grasping.
Observe each movement of the mind,
Accepting it for what it is.
There's nothing to be fixed.
No particular state to be achieved.
Just observe.
Now,
Hold on.
You you you Come back into your body Without opening the eyes become aware of your weight on the chair or floor floor Gently become aware of your surroundings you quietly acknowledging anything your senses notice you When you are ready open the eyes gently move the fingers and toes a very slight grin on your face Take a few slow long easy breaths and set the intention to take your current state of being with you into the rest of your day you you
