So if you're just sitting or you can be lying down.
And if you just notice your body.
Sitting or lying down.
So the minute you just kind of notice your body,
There's probably thoughts there.
But if you just don't push the thoughts away,
But if you just become less interested in them because you're more interested in noticing your body instead.
Noticing of your body,
Kind of the,
You can notice the shape.
Of your body,
The feeling of your body,
The sense of having a body,
What your body kind of feels like,
This kind of physicality of it.
You might feel sensations in certain parts of your body.
Some might feel good,
Some might not feel good.
Some might just feel neutral.
You might feel space in some places in your body.
Some places in your body you might feel like a tightness or Or you might even feel,
Even if it's not tight,
It's just very dense,
So you can just feel the physicalness of it.
But just all this noticing.
Can quiet the mind a bit,
And then also.
.
.
The noticing itself.
That's what I want to point out here,
Is the noticing itself is the awareness.
Because there's this something that's noticing,
Like you notice your body,
Because there's your body,
Right?
That's what you're noticing.
But then there's the noticing itself,
The noticing of the body.
I like that word,
Notice,
Because it's a very light word,
But it's very powerful,
But it doesn't feel too heavy or intense.
It's very light.
It's just,
Oh.
Like my body's here,
I noticed that.
What's it like to notice your body?
Not really thinking about your body,
But just noticing.
You know,
The feeling and sensation experience of your body.
And I noticed what happens for me as I do that,
Even just now,
You can probably hear I'm just taking a deep breath.
Just naturally,
Not even intentionally doing that.
As I notice the body,
My body just naturally,
Ah,
Wants to have a nice,
Big breath.
Bye!
I love breathing.
As I say that,
I realize that that might sound silly or strange,
Because obviously,
You know,
Breathing is so important for us to be alive,
But like experiencing breathing,
Experiencing your breath.
Experiencing that breath.
Not trying to do anything with your breath,
Just noticing when you breathe.
And maybe you have those nice big breaths that are coming naturally.
Like that's happening for me right now.
Or maybe you have just like little small breaths that aren't that noticeable.
Maybe your breath is short.
Maybe it's longer.
But just like noticing the experience of breathing,
Feeling air.
Going in your body,
Can feel how deep it goes into your body.
As you're just noticing your breath.
And also,
Just be also noticing your body.
And then at some point.
.
.
What often happens is this sense of presence or awareness will kind of show itself.
And if you've not experienced it before,
It might be.
.
.
Startling,
It might be amazing,
It might be just peaceful.
But just noticing,
Wow,
There's something else here.
Besides the body I'm noticing and the breath I'm noticing.
There's something else here.
What is that?
And without like thinking about it or almost even looking for it,
You're just kind of noticing there's like something here and it's very natural.
If we were to just try and describe it.
It'd be something that's kind of like spaciousness.
Something kind of like the sky or the space around you,
Just kind of this almost neutral.
Space,
Sense of space and openness.
You can notice what that spaciousness is like,
What it's like to notice that.
I notice your body kind of relaxing a little bit,
Easing.
And this whole process of meditation,
We can just make it be very light and natural.
Not like trying to force something or really.
.
.
Do something a certain way,
But more just kind of like exploring and.
.
.
Kind of just like checking things out,
Like if you were.
.
.
A kid like in a forest or.
.
.
And in nature or something,
You're just kind of like,
Whoa,
This looking around.
Kind of checking things out.
You might notice your mind getting quieter.
As this awareness becomes more apparent.
It's just naturally quiet.
This awareness is just naturally quiet,
Actually.
So without even trying to be quiet or make our minds be quiet,
By tapping into the awareness itself,
It's naturally quiet.
So we become quiet.
And uh.
.
.
You can also notice if this awareness is becoming more apparent,
You might start to feel this energy.
Associated with it,
It might feel kind of enlivening.
Like there's some life there.
It's not just kind of just like a.
.
.
Something just empty with nothing there,
But it's like there's this kind of life energy in it.
Very alive.
And if you notice that energy,
Just,
Yeah,
Be with that.
Let that be there.
You can feel that energy in your body.
Like just right now,
I'm noticing it in my hands,
Especially some of my fingertips,
My fingers.
Noticing it in my lower belly,
A little bit in my chest.
And just,
Yeah,
Just notice what it's like to connect with that energy.
Connecting with this life energy is very healing and nourishing.
And then we can start to just wrap up this little meditation.
Knowing that that awareness and life energy is still there,
If our eyes were closed,
We can gradually open our eyes.
