Hello and welcome.
I'm so glad that you've chosen to practice this meditation with me.
My name is Mark Rowland.
Take a moment now to arrive just exactly as you are.
There is no special way you need to sit and no posture you need to get into that improves this movement.
Just be comfortable and notice that you are here.
Breathing is already happening.
Awareness is already present.
Often when we begin a meditation there can be a subtle sense of preparation.
A feeling as though something needs to be happening next.
See if,
Just for now,
If you can let go of that expectation.
Nothing is required of you in this moment.
Notice what is present for you right now.
You may find this might include thoughts that feel busy or repetitive in your mind.
It might include sensations in the body or a feeling that something is unresolved.
But you are not being asked to try to improve any of this.
Instead,
Notice how experience is already moving on its own.
Thoughts appear,
Linger for a while and then shift.
Sensations change without instruction.
Even the desire to feel calmer,
That is simply another experience appearing.
You don't need to argue with it and you don't need to follow it.
Just notice that it too is allowed.
We often imagine that we are inside our thoughts,
As though they are happening to us.
But see if you can notice something else.
Thoughts are being observed,
Which means there is something here that is not caught up in them.
You don't need to try to name this and there is no need to try to define it.
Simply notice that awareness itself is not rushed,
Even when thoughts are.
You see,
Awareness has room for uncertainty,
Room for tension and awareness has room for not knowing.
And it does all of this without any strain.
So much of our discomfort comes from trying to manage life internally.
Trying to keep the right thoughts and trying to avoid the wrong ones.
And trying to feel settled before we allow ourselves to rest.
See if for the next few moments,
What happens if you stop supervising experience.
Breathing continues without instruction.
Sounds will arrive and leave.
Sensations rise and fall.
You see life is already moving.
You don't need to try to push it along.
Calm is not something you manufacture.
It's what becomes noticeable when your effort softens.
Now let attention be open.
Not focused on the breath.
Not scanning the body.
Simply aware of whatever is present.
Yes,
Thoughts may still appear,
But that's not a problem.
They are part of the same field of experience as sound and sensation.
You may notice a sense of space around everything.
A space not as something you create.
A space as something that is already here.
Rest here for a while friend.
Now begin to notice the physical body again.
The weight of yourself,
Where you are.
The contact with the floor or chair.
Noticing the breath once more,
Just as it is.
You may gently move your fingers or toes and give them a little wiggle if that feels good for you.
There is absolutely no need to rush away from this space,
And it's available for you to come back to any time.
When you are ready,
Allow the eyes to gently open,
Or the gaze to lift.
And bring this sense of ease with you,
Into whatever comes next.
Thank you for meditating with me today.
If you have found this practice helpful,
And you would like more,
You are warmly welcome to check out my courses here on Insight Timer.
Many of which are designed for the anxious mind.
Also,
You are very welcome to join my Insight Timer group.
Just search for Meditating with Mark in the groups tab.
And there,
I will happily read any suggestions or requests that you may have for future meditations or courses.
I love to hear your feedback,
And create practices that people request of me.
Have a beautiful rest of your day,
Or evening.
Go in peace.
Namaste.
