Inviting you to arrive in this moment,
In this space,
Settling into your seat,
Coming into your body,
Slowing down your awareness,
Your breath,
Maybe even letting your shoulders sink down and your belly soften and your jaw unclench,
Letting your body be just as it is,
Giving yourself these minutes to come into yourself,
Come into your awareness with ease and lightness,
Noticing what is here in this moment,
What are the gentle or not so gentle body sensations,
What is the general vibe of your feelings,
What kinds of thoughts might be here right now.
In this meditation,
Inviting in a chance for you to be with whatever is here,
Giving yourself these moments,
These minutes to just watch,
Perhaps to be an impartial witness to what is going on inside and outside too.
Looking now at your mind,
Knowing that the mind is going to be busy,
It will travel to and fro,
It will go in many different directions.
What if you allowed it to be as it is,
Moving in the direction of just noticing what's going on without needing to change it,
Without needing anything to be different.
When we are aware,
When we know,
When we can see something,
Then we might have more choice.
But for now,
Just being with whatever comes up.
If you like,
You can come back to attention on your body,
Or your breath,
Or sounds,
Whatever feels right for you,
Whatever feels accessible.
And you may come back again,
And again,
And again.
Thinking about one definition of mindfulness from Jon Kabat-Zinn.
Paying attention in a particular way,
On purpose,
In the present moment,
And non-judgmentally.
Inviting in a few moments of playing with non-judgment.
As the sensations,
And the feelings,
And the thoughts come and go as they will.
Is it possible to see without needing to put a label?
Good?
Bad?
Wanting?
Not wanting?
Is it possible to let it be there?
This requires deep compassion,
Deep self-compassion.
Oh,
Look at that,
Judging again.
Letting yourself notice,
And then being with whatever comes up,
Even if it is a judgment.
Gentleness,
Kindness,
Inviting in some relaxation,
Some space.
Whatever may be here,
Is just here.
It will go,
Just as it came.
Is it possible to let it float in,
And float out,
Just seeing what's here?
No need to grab onto it,
Or push it away,
Or judge it.
Just practicing with what is right here.
Coming back as many times as you need to this moment,
To these sounds,
This breath,
This body.
Just being aware of the stream,
Of the flow,
Or maybe it's a deluge.
Awareness means,
Oh,
There it is again.
There's a thought,
There's a judgment.
And then coming back into the body,
The breath,
Coming back into the here and the now.
Letting everything be just as it is.
Noticing too,
If you might be judging,
The judging.
This is okay.
There's no goal,
No end result,
No place to get to,
Just noticing.
Just being with what is.
As the meditation comes to a close,
You'll hear a bell,
Inviting you to listen to the sound of the bell until you can no longer hear it.
