This is a 10 minute pocket of peace where we practice being ape.
Knowing the concept of ape is not a prerequisite but you can learn about it at www.
Heavyape.
Dk Please start by finding a posture that is stable and comfortable.
Then gently close your eyes and connect with your body.
Start by gently scanning the body and if you feel any obvious areas of tension you can soften them.
Let the eyes and face be soft.
Relax your jaw.
Let your shoulders drop.
And let your hands rest easily.
Also relax your abdomen.
And as you do feel how the abdomen expands and contracts with each breath.
For a moment just allow yourself to rest in this awareness.
Remember to enjoy and be in this present moment.
As we start this meditation visit the perspective of the observer.
Allow yourself to just observe how thoughts,
Feelings and sensations arise and pass away.
Observe this reality with a calm and present mind and realize that you can at the same time be fully immersed in your moment to moment experience.
While also not attaching or identifying yourself with any particular thought,
Feeling or sensation.
Now notice how you breathe.
Notice that there is no need to control it.
You can trust your breath.
Relax in this trust.
Now really notice your breath as if for the first time how does it feel right now.
Where is the breath most apparent to you?
Is it around the nose where you feel the air going in and out?
Or in the chest or the abdomen which expands and contracts?
Notice whatever you can of the breath and then rest your attention where the breath is most apparent to you.
Acknowledge and accept all the different feelings,
Thoughts,
Sensations and sounds.
But let go of them as they arise and simply be with your breath.
As you feel each breath let there be a sense of relaxation.
Be present and alert and at the same time feel an ease as you rest in the sensation of the breath.
After some time you may notice that your mind has wandered.
Often a thought or feeling or sensation will come and carry you away.
As soon as you notice this wave acknowledge it and observe the nature of it without judgment.
And then let go easily,
Softly to feel the breath again.
After a few breaths your mind may wander again and again when you notice accept reality as it is.
And then softly bring your attention back to the breath.
As you rest in the awareness of the breath remember that there is nothing you have to do.
Let go of whatever is between you and the physical reality of your breath.
As you notice the sensation of your breath or as your awareness goes to a thought,
Feeling or sensation,
Notice that you are the observer.
So as you go about your day experience life fully just by being present and aware moment to moment.
Thank you.
Thank you for meditating with me.
