Hello again,
And welcome to this guided meditation.
Together we're going to practice awareness,
Being aware of whatever may be happening in your mind or your body and allowing it to be,
Noticing how instead of resisting life,
We can instead choose acceptance,
Which opens the door to clarity,
Calm,
And presence.
Let's begin.
Right now you are here,
Sitting,
Standing,
Or lying down.
Feel the point where your body touches the floor,
The chair,
Or the bed,
And take a moment to notice how the support feels beneath you.
Take a moment to feel your arms and your legs.
Notice any weight,
Any pressure,
Any gentle movement.
If your body is tense,
Let it be tense.
If it's relaxed,
Let it be.
There's no need to resist what is,
So allow your body to be exactly as it is.
Now bring your attention to your breathing.
You do not need to change it.
Simply notice the air moving in and out,
In and out.
Notice the rise and fall of your chest or belly.
If your breath is quick,
Let it be quick.
If it's soft,
Let it be soft.
Whatever your breath is doing,
Let it be.
Thoughts may come.
This is normal.
Notice them.
Be aware of them.
Do not push them away.
If they are erratic,
Let them be erratic.
If they're noisy,
Let them be noisy.
And if your mind is quiet,
Let it be quiet.
Now notice small movements in your body.
The heartbeat,
A subtle shift,
Muscles softening.
Just notice whatever may be.
Now listen to the sounds around you,
Near and far.
See if you can notice them without naming them or judging them.
Can you simply hear what is happening?
Now return to your breathing.
Notice the pause between inhales and exhales.
The gentle rhythm that carries your body.
There is a physical and mental space.
Between each breath.
Just notice it.
And now take a quiet moment to ask yourself,
What do I notice right now?
Notice without trying to answer verbally.
Simply allow whatever arises to arise in your awareness.
Feel the temperature of the room.
Feel the space your body occupies in the room.
Notice the touch of clothing against your skin.
The feeling of your feet on the ground.
And notice how these sensations come and go.
Turn your attention to the sound of your breath.
To your thoughts again.
Do they also come and go?
Can you watch them without holding on to them?
Letting them arise and fall.
There is nothing you need to do right now.
No thoughts,
No effort,
No goal.
Simply sit,
Breathe,
Notice.
Now take one more moment to feel your body.
The entirety of it.
And now your breathing.
And now the space around you.
Feel what is happening in this moment.
Without trying to change it.
Remain here for as long as you like.
Quietly,
Alert,
Fully present,
Simply being.
Until next time,
Thank you and stay present.
