Let us begin our meditation by first finding a nice quiet space Sitting upright rolling the shoulders down and back And if you choose gently close the eyes and if you want to keep the eyes open just allow it to be a soft gaze Taking these next few moments to simply Allow yourself to be here to relax into this meditation space relax into your practice You and let us set an intention for a practice today To sit Relaxed and to simply notice The different sensations in the body and the feeling tones that arise from those sensations Simply being present to the changes without judgment or storytelling And taking a deep breath in through the nose out through the nose Beginning to notice the sensation of breathing Feeling maybe the tingle or the tickle of air in through the nostrils filling the lungs And then escaping upwards and out again Just coming into the space Just coming in touch here with your breath Allowing yourself to find a bit more relaxation in your posture And notice the sensations of sitting Feeling your weight on the chair and the floor on a pillow wherever you are Feeling yourself inhabiting your body And relaxing any tension Relaxing any tension so that you may more fully inhabit your body Relaxing any tension in the jaw neck shoulders The way down through the arms and the torso hips through the toes just relaxing any tension Noticing the sensation of inhabiting your body And all the while we are breathing Inhale,
Exhale And this breath is your anchor throughout this meditation If ever you find yourself wrapped in stories or judgment,
Clinging or avoiding Simply come back to the breath Keeping our focus now here on the breath Inhale and exhale And if you find that there is a sensation in your body A tickling,
A tingling,
A warmth,
An ache,
A pain Any sensation that is competing with your breath Draw your attention to that sensation If there is any sensation that is competing for your attention Go to it,
Observe it And allow yourself to be open to the simple observance of this sensation Not trying to remedy it,
Avoid it Or get lost in thought and stories about it But instead just watching the sensation What is the sensation?
Does it change?
Does it go away?
Does it increase or decrease as you observe?
And stay with that sensation until it becomes less pronounced And when it does so,
Simply come back to the breath And now beginning to notice when a sensation arises That there is also a feeling tone A measure of pleasant,
Unpleasant,
Or neutral Maybe you observe a feeling of relaxation And that brings up a pleasant feeling tone Maybe there is an ache or a pain and that brings up an unpleasant feeling tone Or maybe there is just a slight breeze on the skin And that brings up just a neutral feeling tone Starting to notice these feeling tones with sensations as they arise and decrease No need to evaluate,
Judge,
Cling to,
Or avoid the sensation or the feeling tone Just notice,
Observe,
Become aware of the immediate feeling tone of the sensation And if something becomes too distracting to stay in this neutral plane of observance Relieve the observance of the sensation and the noticing of the feeling tone Then come back to your breath,
Your anchor Breathing again with what you can observe right here or right now in your practice Breathing again with what you can observe right now in your practice Breathing again with what you can observe right now in your practice Breathing again with what you can observe right now in your practice And now gently bring your awareness back to your breath Coming back to this center point,
This anchor of meditation Taking a deep breath in through the nose and out through the nose Relaxing your focus on sensations and feeling tones Coming back to the breath Feeling this open awareness,
Being grounded and anchored by the breath Inhabiting your body,
Maybe with a little bit more knowledge about the self and the reactive habits And with a little bit more practice on how to be present,
Still,
Mindful and simply observe,
Find that pause Take a deep breath in through the nose,
Open the mouth,
Let it go Bringing your hands to heart center and bowing here to yourself for your practice And however it looked today,
Giving yourself love and gratitude And when you are ready,
Gently open your eyes,
Come back into the space
