Hello and welcome to today's meditation with Sunrise Well.
Just taking that moment to tune in,
To calm down.
You may wish to say to yourself,
I have arrived,
I am here.
This is that moment where your mind and body get a chance to unify.
Much of the time during the day your mind can be scattered and thinking about so many things and this can be that first moment where you can just really center bringing the mind and the body together.
And just realizing your presence,
Your awareness because sometimes we can go through so much of the day not really registering the present moment.
So this can be that first opportunity to remember your awareness inside your body.
And just taking a moment to scan down through the body.
Again,
Looking for tension,
Looking for balance,
Releasing tension,
Releasing any tightness,
Any holding.
Moving your attention towards your belly,
Just letting it drop,
Relax and puff out like a Buddha.
Let all the muscles go around the belly,
The abdomen,
The groin,
Just fully releasing there.
And as we continue to bring that focus up to the breath,
Coming through the nose,
Down the back of the throat,
Maybe feeling a little expansion in the chest,
A greater expansion around the belly with your in-breath and then that slight contraction as you exhale.
And you can use this as your focus.
You might choose just to focus on the air coming in through the nose and out through the nose,
Bringing all your attention to that one point.
Or you might choose to focus on the movement of the belly,
The skin,
Touching fabric,
The gentle movement in and out.
And today we're going to pay special attention to any sensations that arise,
Whether they are feeling of pressure,
Something to do with the way that you're sitting or the pressure of your body,
Or a feeling around your clothing,
A tickle or an itch,
A sensation of warmth or cold.
It might be sensations of hearing or smell.
Any kind of sensation.
And we're not looking for them,
We're just noticing them.
So we're not seeking or trying to create.
But as you breathe in and out,
Just noticing what the sensations are within you and around you.
Not trying to change or judge.
Just accepting as you notice them,
Accept them as they are.
Keep your focus coming back to the breath,
Whether that's your nostrils or your belly.
And maybe just noticing any kinds of thoughts that come up around the practice,
Around the sensations that you're noticing.
And again,
Not to judge and not to change,
But simply to notice.
And your next inhale,
We'll do an open mouth exhale,
Breathing in.
Open your mouth.
