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 happyape.
Dk Please start by finding a stable position,
Sit with a straight spine,
Erect yet comfortable and then gently close your eyes.
And we start by scanning the body and just relaxing any obvious areas of tension.
So you can let your shoulders drop,
You can relax your abdomen and also feel your face.
Relax your eyes and your jaw and you may allow yourself to feel a slight smile around the eyes and lips.
Because we are so often lost in thought we take some time to focus and settle the mind.
And we do that by using the breath as our anchor.
So settle your attention on where you most easily feel the breath.
And for a while just observe the breath as it is,
Notice how it feels as the air passes or as contraction and expansion.
And we do that by using the breath as our anchor.
And we do that by using the breath as our anchor.
So after some time you may find that the mind naturally drifts into thoughts.
Understand that thinking is natural and ever changing phenomena just like the breath and the sensations in our body.
What we are practicing is our capacity to be aware of when thoughts are happening without getting lost in our thoughts.
So be aware of the difference between being inside a thought and being aware of it.
And when thinking occurs simply pause and gently return to the physical reality of the breath.
And that is how we are practicing our capacity to be aware of the difference between being inside a thought and being aware of it.
When your mind after some time again has wandered,
Notice that at any time you can start fresh both in life and in meditation.
You can ground yourself simply by pausing and arriving right here to the sound of my voice and to the sensation of your 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 we become more aware of our moment to moment experience we may start to notice sensations in our body.
And at this point if any particular sensation becomes apparent you can allow that to be the center of your attention.
You may feel warmth or coolness.
You may feel a tingling sensation,
A vibrating sensation.
You may feel an itching or throbbing sensation,
An aching sensation.
Anything you feel in your body,
Just normal bodily sensations.
Observe whatever sensation you have with a calm and clear mind.
When you pay attention to it,
Really investigate it.
Is it in a particular area?
Is there a beginning or an end?
Does it become more intense or does it dissipate?
Just observe it.
And whatever you observe,
Observe with a calm and clear mind.
Observe without reacting with craving or aversion.
Simply allow reality to be as it is.
You are just the observer.
Whether pleasant,
Unpleasant or neutral,
Gross or subtle,
Every sensation shares the same characteristic.
It arises and passes away.
This is the end of our meditation.
But I invite you to take a moment to appreciate life,
To cultivate loving kindness and loving acceptance of yourself and others.
Thank you for meditating with me.
