What are you aware of now?
This is what we'll practice with today.
Over and over coming back to awareness of the present moment,
Examining,
Investigating with curiosity and interest whatever it is that you are aware of now.
You can begin by noticing sensations around the periphery of your body,
Where it's making contact with the earth,
The support of your cushion or your chair,
How the air connects with the physical form that you inhabit.
In this very moment,
How are you aware of the form of your physical body and its shape in space?
Can you trace its outline and notice where the edges of your body connect with the edges of your environment?
What are you aware of now?
Naming whatever it is in your experience that you are most aware of,
That is most noticeable to you.
Let's turn awareness to your breath through the impact breath has on changing the shape of your physical form.
Noticing how on the in-breath the body grows a bit larger from the center of your torso out you might notice a gentle rocking or shifting of the shoulders.
You might notice that the pressure and sensation of where your body makes contact with whatever is supporting you in the back body or in your seat.
How breath in and out changes pressure and sensation at those contact points.
Tracking your breath and noticing how it impacts your physical body and the relationship of the physical body to air and to more tactile components of the environment that you're in.
What are you aware of now?
The breath in,
The breath out.
Air in,
Air out.
And maybe you can bring awareness simultaneously to the physical contact of your body.
The gentle rhythm and changing form of breath and muscle and air and whatever it is that's supporting you during this time of practice.
What are you aware of now?
Maybe it's thoughts drifting through your consciousness or maybe you became aware that you were lost in thought somewhere else and that's okay.
That moment of awareness of where the awareness has traveled,
That's the practice.
And in the next moment come back to breath and form,
Sensation,
What are you aware of now?
As we bring this practice to a close,
Let go of all focus,
All concentration.
Give yourself over to breath,
To whatever it is you are witnessing in the body as a whole.
You're welcome to stay,
Continue for a bit longer in a period of silent meditation or invite some wiggling external awareness into the body as we end this guided period of meditation.
May it be of benefit to you.
Be well.
