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.
Because we're so often lost in thought we start by taking some time to focus and settle the mind and we do that by using the breath as our anchor.
Notice whatever you can of the breath.
It may be the air passing around your nostrils or above the upper lip,
Cool air coming in warm air coming out or it may be the expansion and contraction of the chest or the abdomen or you might have a sense of the whole body breathing.
For a while just settle your attention where the breath is most apparent to you.
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.
If you find that the mind wanders notice the difference between being inside a thought and being aware of it.
When you are aware of thinking you can pause gently parking the thought and coming back to the breath.
As our mind settles we can start to notice other sensations in our body and we do that by scanning the body from top to bottom.
The body scan will take 10 minutes and as we go through the body slowly and deliberately remember that you are safe and sound here.
You're sitting comfortably and whatever sensations manifest themselves they all share the same characteristic of a rising and passing away.
No need to react with craving or aversion this is the practice.
Instead of reacting we simply observe and accept reality as it is.
If you can be aware and equanimous now cultivating patience,
Acceptance,
Gratitude and observing every sensation as if for the first time you can carry this state of mind with you throughout the day.
Just follow my directions and if you find that your mind wanders simply pause accept that your mind has wondered and then allow your attention to rest on the body part we are focusing on and we start by allowing our attention to rest on the top of our heads.
Feeling any sensation on the top of our head it can be a tinkling,
Prickling,
Vibrating or throbbing sensation.
It can be a sensation of pressure or pain,
Warmth,
Coolness,
Whatever it is anything you feel in your body just normal bodily sensations.
And if you feel nothing then just keep your awareness at the top of your head and whatever you sense or don't sense observe it and accept it as it is.
Now move your attention to the face and just rest your attention on the face and allow yourself to sense whatever you can of the face.
You We move further down past the throat and down to the shoulders and just keep your awareness on your shoulders and you may notice whether your shoulders are tense or relaxed and be curious if you can sense your shoulders any tinkling,
Prickling,
Vibrating,
Throbbing,
Aching anything or even just the touch of your clothes on the skin anything you can physically sense.
Now move your attention down and feel the upper arms and the lower arms.
And feel your hands back of your hands the palms the fingers.
Now move your attention to the chest area and just settle your attention there for a while allowing whatever sensations to appear.
Move your attention to the abdomen and you can start by noticing whether the abdomen is tense or relaxed.
You may also sense the breath in the abdomen and you may also notice any other sensations warmth,
Coolness,
Vibrating pressure whatever it is just observe and accept it as it is.
Now move your attention to your neck and you may notice the positioning of the neck and then any sensation in the neck.
Simply observe without react.
Move your attention downwards and extend the upper back.
Slowly move your attention down to the lower back.
How does your lower back feel?
Simply observe and accept and throughout the body if you feel any gross sensations like a sensation of solidity aching or throbbing or subtle sensation like tinkling,
Prickling,
Vibrating.
Notice if they intensify or dissipate.
Now move your attention further down to the pelvic region and just observe any sensations in this area.
Move further down and feel your bottom and upper thighs.
Just observe any sensation without reacting.
Simply accept this is reality right now.
Move down and you may feel the knees and then the lower legs and finally allow your attention to rest on the ankles,
The feet and all the way down to the soles and the toes.
Notice any sensations that appear here.
And now you may get a sense of the whole body and just rest in this awareness for a moment.
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.
