So hello,
I'm going to guide us through a meditation you just about 10-12 minutes.
Maybe it's enough for what we're going to do and I'm going to guide this as though you Awakening in the morning As you awaken from sleep,
And I'm doing this because when we awaken in the morning,
There are less filters and so It's like we we tend to feel more in the morning.
So when you awaken in the morning Don't just get out of bed Try and spend a few minutes at least just turning towards your experience in the way that we're going to do here And I'm going to use Sort of fear even sometimes people people awaken in the morning with a kind of dread Not always and if your experience is pleasant turn to that too Not that you can do this obviously during the day too.
So just translate it into daily life But it's all about just feeling what's here So maybe listen to this meditation for You know once or twice and then apply it when awakening in the morning.
It's a wonderful opportunity So sit quietly Sit just become comfortable and there are two qualities The first one is I want you to be open to what's here in the body and there's a mantra you're going to use the mantra is What does this feel like?
What does now feel like in the body?
Be open To what's here and you the qualities be curious experientially curious You are doing this on waking in the morning almost certainly be a lot of experience going on lots of emotions Don't turn away Hello.
What does it feel like if you?
Worried about being overwhelmed Just say to the body.
Can I feel just 20% of this right now?
Can I feel 10% of this right now?
So just begin meeting your experience What does this feel like?
We're not looking for answers particularly,
But just to enter into what's here Just feel what you find That's it.
If you find yourself lost in thought Do you best to let go unhook?
And return back Into the body.
Hello body.
What's happening here?
Feel around you the side of this so to speak Don't let the mind tell you stories about it.
What does this feel like?
Remember the mantra if you're feeling Okay about this Can you look for the center?
Move closer How solid is this?
Are these sensations this emotion and we're not trying to change it or get rid of it Welcome it and if you're willing to just feel it that is welcoming Can you move a little closer if you feel okay move closer?
Move down the legs and the feet How do the legs and feet feel?
Maybe you can hear sounds maybe sounds of the beginning of the day birds or the traffic What does this feel like?
It's all about feeling.
This is what your experience wants It wants your attention It wants acknowledging all feelings want to be felt full stop period Okay,
Now you can begin to become aware of other parts the body the hands and the head the legs and feet again Maybe you're ready to open your eyes Of course you can stay as long as you wish,
But I suggest you do that.
I do that Just about every morning I just meet my experience I do I awaken and I never get straight out of bed I'm there with The experience that I'm having and all the time you become more and more comfortable with it Yeah,
And it actually releases all the emotions that have been locked in the body but in the when we're waking in the morning,
It's a great opportunity to start the day with acceptance and curiosity and of course if you Meet your experience during the day too.
If there's fear or anxiety or anything uncomfortable Just keep going back to the body Translate this into your daily life.
It's the same practice What's this?
What does this feel like?
That's your mantra?
That's your mantra We're not looking for a mind response an intellectual response,
It's just to take you into the experience Okay.
Thank you
