So let's get started on our insight meditation.
Find a comfortable seated position where you can feel a sense of dignity and ease.
Close your eyes and bring your attention inward.
Setting an intention to spend this time in insight,
In reflection.
Take a deep breath and in the out breath let it go.
Another deep breath and one more deep breath in and let it go.
And bringing your attention now to your breath.
Feeling your breath in your body,
In the rise and fall of your chest,
In the in and out of your tummy,
The natural sensations of breath.
And when you're ready move your attention to the sounds in the room.
Noticing the sounds,
How they come and go.
No need to do anything,
Just notice the far away sounds and the close by sounds.
And even the sound of your own breathing.
And moving your attention to your feet against the floor,
Your body against the chair,
Your skin and the air against your skin,
Your clothing against your skin,
How that feels.
And moving inward now,
Into your body,
Feeling what's in,
Inside you.
Notice any feelings.
And moving to your feet,
Noticing what's here.
Any feelings,
Any sensations,
Any emotions.
Feeling a gentle curiosity,
Whatever's here,
Curious and gentle.
And moving to your legs now,
Curious,
Gentle,
Curiosity.
Is there any tension,
Any sensations,
Perhaps even emotion?
What's here for you?
And moving,
Whatever's here,
In gentle compassion and curiosity.
And moving now to your hips,
Curious,
Compassionate,
Whatever's here,
Noticing sensations,
Feelings.
And moving now to your tummy,
Noticing whatever's here for you,
With gentle compassion and loving curiosity.
Just notice any emotions,
Any feelings,
Any sensations,
Whatever's here,
Greet with curiosity and gentleness.
And moving now to your chest,
Noticing any sensations,
Emotions,
Feelings,
Tightness,
Tension.
Whatever's here,
Simply notice and allow with gentleness and curiosity.
Soften and allow,
Gentle curiosity.
And moving now to your shoulders,
Noticing whatever's here,
Any tension,
Any feelings,
Any emotions.
Bringing your gentle awareness,
Curiosity,
And now to your arms,
Gentle and curious,
Noticing any feelings.
And to your hands,
Noticing what's there.
Is there any feeling,
Any emotion,
Sensations,
Perhaps a sense of aliveness,
Whatever's there,
Notice with curious and loving attention.
And move your attention now to your back,
To any tension,
Sensations,
Anything that you feel,
Bring it your kindest attention,
Curious and compassionate.
And moving to your neck,
Curious,
Compassionate,
Kind and wise attention,
Noticing any feelings,
Any emotions,
Any sensations.
And to your scalp,
Your brow,
Noticing any sensations or emotions,
Anything here,
Simply allow and honor any emotions or sensations,
And to your eyes,
Your cheeks,
Your lips,
Nose,
Your tongue and jaw,
Gently,
Compassionately aware,
Noticing sensations,
Emotions,
Feelings,
And now holding your whole body in gentle,
Compassionate attention.
Curious awareness,
What's here for you now,
Emotions,
Sensations,
Feelings,
Sitting in compassionate wisdom,
Open and aware,
Your body,
Sensations,
Emotions,
Curious,
Compassionate and wise.
And when you're ready,
Coming back now to our breath,
In and out,
Our body on the chair,
And when you're ready,
Opening your eyes,
Sitting in gentle,
Compassionate awareness,
And bring this awareness,
This gentle,
Compassionate wisdom into the rest of your day.
Thank you for meditating with me.
