Welcome to this practice,
Today's the day,
As I notice.
My name is Ruben.
This moment is a sacred moment,
Tuning in to the sound of the bell,
Allowing it to fixate your experience.
Every time I come back is a micro moment that is sacred.
This is me,
A spiritual being having a human experience.
Today's the day,
I choose to let go of any expectations about how this may well go.
No need for striving.
And as you gently rest in this moment,
You might like to imagine the words or hear them in your mind,
I choose me now.
Take a moment to appreciate what it's like your inner world experiences,
Thoughts,
Feelings,
What's there,
Looking onto them,
Here's a thought,
Here are some thoughts,
Random,
Arbitrary,
Predictable,
Unpredictable,
Here are some feelings,
Residual feelings,
Some pleasant,
Not so pleasant,
Some neutral,
Or maybe nothing,
Can it all be ok,
As I notice,
What I am the witness to,
I cannot be,
As I notice,
I look onto the emotions in my body that may or may not be there,
An experience,
An energy in motion,
Something that I look onto,
What I am the witness to,
I cannot be,
Letting go of the direct focus on your inner world,
And expanding it gently to what is already here in your outer world,
Sounds coming from different places,
Allowing your awareness to absorb everything,
This moment,
The stillness that you observe,
The movement that you observe,
May everything unfold just as it will,
As I drop into this meditation just a little more,
My dear body breathing,
My dear breath,
Gently,
I too can apply the same amount of gentleness to my breath as my breath is giving to me,
Every moment I am with my breath is a moment of me taking care of myself,
Me choosing myself,
And I know deep down that I deserve this,
Everything can be soft in this moment,
My awareness is soft as it absorbs everything in this moment,
All experiences in body,
Mind and world come and go,
Rise and fall,
Fade in,
Fade out,
How can I drop deeper into this moment,
Letting go,
Relinquishing any attempts to control or change anything,
The mind attempts to do this again and again,
Wanting things to be different,
But things are just as they are as you allow this moment to unfold,
Choosing the rhythm of my breath,
Choosing to appreciate the softness of this rhythm,
How the movement of this rhythm can be appreciated the more my awareness moves into it,
I become the rhythm of my breath,
Tuning in to the subtleties,
The nuances that only I can experience,
Nice,
Soft,
Kind awareness as my body breathes,
The sound of my breathing complementing this rhythm,
In breath,
Out,
And the more gentle I am in connecting to the breath,
The easier the practice becomes,
And the easier the practice becomes,
The deeper I drop into this moment now,
Everything is just as it is,
And here I am,
Choosing now,
I choose to be a little more grounded from time to time,
I choose to notice my inner world,
My thoughts and feelings as I go about my day,
This is my day,
In doing so,
Today is a day where I continue to grow,
My consciousness continues to evolve,
Just a little more,
Tuning in to the sound of the bell,
This moment is a sacred moment,
This is me,
A spiritual being having a human experience,
Today is the day,
I choose myself,
And so it is.
