Hi,
This is Ksenia and welcome to a practice from the Return to Yourself series.
Sometimes we spend so much time inside thoughts,
Responsibilities and tension that we slowly lose contact with ourselves.
This practice is not about becoming perfect or stopping thoughts completely.
It's a simple invitation to reconnect with your experience exactly as it is right now.
And today we will be returning to ourselves through awareness.
You can take a comfortable position and for the next few moments allow yourself not to achieve anything.
To begin,
Simply note that you are already here.
Now to the body.
The breath.
The sounds around you.
The contact with the surface beneath you.
And take one slightly deeper inhale.
And a slow exhale.
Now begin noticing not only separate sensations in your body,
But the whole field of experience.
Perhaps right now your experience already includes thoughts,
Sounds,
Maybe physical sensations.
Any emotions and breathing.
Awareness is not about removing part of experience.
It's more the ability to notice this is what is happening right now without immediately needing to change it.
For a few more moments,
We just allow any experience to be part of our practice.
Sometimes the mind automatically starts evaluating experience.
For example,
I am too distracted,
I am not doing this correctly,
I should feel calmer.
And if thoughts like this appear,
They too can be noticed.
Not as a problem but simply as another experience appearing in awareness.
Perhaps right now you don't need to get rid of thoughts,
You can simply notice thoughts appear and disappear.
You can also note that sounds appear and disappear.
Sensations continue changing.
And all of this happens inside our awareness.
Sometimes we become so absorbed in thoughts and emotions that it begins to feel as though But in moments of awareness,
A little more space begins to appear,
We start noticing,
There are thoughts,
And there is also the ability to notice thoughts.
Their emotions and there is also awareness of them.
Sometimes even this small shift creates a little more steadiness inside the day.
For a few more moments,
We continue noticing all the experience as a part of our practice,
As a part of our awareness,
Our ability to notice everything.
Now gradually allow attention to become softer.
There is no need to observe experience so carefully anymore.
You can simply allow sounds,
The body,
Thoughts and breathing to exist freely.
Nothing needs to be held onto.
You can simply remain here for a few more moments.
Thank you for practicing with me.
If this meditation was helpful,
You can save it or leave a short review,
It helps other people find these practices too.
And I'll be happy to see you in the next meditations from the Return to Yourself series.
Take care and let's practice together more.
