Finding a seated position that allows you to be alert.
Your spine tall but not stiff.
And also relaxed at the same time.
Close your eyes if that's comfortable.
And establishing a simple sense of presence.
Taking a few very full breaths.
And then returning to your natural breathing.
Now,
Allowing your awareness to scan through your body.
And,
Whenever possible,
Softening and releasing obvious areas of tension.
Bringing your attention to where you notice the breath the most.
Or perhaps where it's most pleasant.
Letting this place of experiencing the breath be your home base.
And anchor to the present moment.
Just noticing this breath.
Right here.
And this one.
If the breath is not a good home base for you,
You might instead anchor your attention in the sensations in your hands or the sensations in your whole body sitting there.
Now with a relaxed and interested attention,
Discovering what the sensations of your breath or your chosen anchor feel like,
Moment to moment.
Where is your attention now?
Each time you notice that your mind has wandered off is a moment of mindfulness.
It's like building a muscle.
Gently bringing your attention back to the inflow and outflow of your breath.
Or your chosen anchor.
Offering a relaxed and wakeful presence.
Now,
Scanning your body and noticing if any particular sensations are strong,
And calling your attention.
If so,
Allowing the breath or your home base to recede to the background.
And bringing an interested and kind presence to the sensations.
What do they feel like?
You might be aware of heat or coolness,
Tingling,
Aching,
Twisting.
With a soft,
Open awareness.
Feeling the sensations just as they are.
And noticing without judgment.
As you fully attend to them,
Do they become more intense?
Or do they dissipate?
Noticing how they change.
When the sensations are no longer a strong experience.
Returning to mindfulness of breathing or your chosen anchor.
If you find it difficult to stay with strong sensations,
You might try to breathe with them.
Letting the breath help you find some balance and openness.
It can also be helpful to name the sensations.
Seeing if there is a word that describes your experience.
Tightness,
Ache,
Heat,
Pressure.
There's no need to strain or run through a mental thesaurus to find the right word.
Just notice what word arises in awareness,
And mentally repeat it to yourself in a soft tone.
Letting the naming be soft in the background.
5% of your attention.
With 95% on the actual experience.
You might ask yourself,
What is happening inside me right now?
Noticing any sensations that are predominant,
And then ask,
Can I be with this?
Directly feeling the flow of sensation,
Subtle or strong.
Letting life be just as it is.
Now returning to your home base,
The breath or anchor of particular sensations,
Offering a calm,
Steady attention.
If during this last minute or so any strong sensations called your attention,
Letting your primary anchor recede and bringing a full attention again to what's arising.
Naming what you notice,
Offering your presence.
If nothing strong is calling your attention,
Continuing to rest with your home base,
Relaxed and alert.
Sensing the breath in the foreground and still aware of the field of sensations in the background.
You are practicing to be centered,
Balanced,
And present for the breath and the living world of sensation.
Wisely aware of this changing life.
In a moment,
You will hear a bell that will bring you to the end of this meditation.
Beginning to expand your awareness to the space around you.
Sensing the room.
The sounds.
And gently opening your eyes.
Taking a nice stretch if that feels good.
Thank you for your practice.
