Hello and welcome.
I'm so glad you're here.
My name is Mark Rowland.
Before we begin,
Just take a moment to arrive as you are.
There's nothing you need to prepare for here.
You haven't come late,
You're not behind.
This time together is simply an invitation to notice what's already here with you,
Gently and honestly.
You might notice restlessness,
Tiredness,
Distraction or a wish for things to be different.
All of that is welcome.
Nothing at all needs to be pushed away for this meditation to work.
In this practice,
We're not aiming for silence or a special state.
All we're doing is allowing attention to rest and noticing what is present,
Moment by moment.
Thoughts,
Sensations,
Emotions,
Sounds,
All of it can be included.
If at any point you feel a little lost or unsure,
That's completely okay,
Because there's no right way to do this.
Just noticing that sense of uncertainty is already part of the practice.
During the meditation,
I'll offer gentle guidance and then I'll leave plenty of space for quiet.
If your mind wanders,
There's no need to correct it.
Noticing that it wandered is enough.
So,
As we begin,
Allow yourself to settle into a position where you're comfortable.
That feels supportive to you.
Let the body be held by whatever you're resting on.
And know,
For the next little while,
There's nothing else you need to attend to.
When you are ready,
Let's begin together.
Take a moment to arrive.
There is no rush.
Feel the contact points between your body and what supports you,
Whether that's the floor,
The chair or the bed.
No need to adjust much,
Just notice that you are already here.
Notice the natural rhythm of the breath.
You don't need to be breathing in a special way,
Just simply notice breathing happening.
Bring attention gently to the breath.
As movement,
You are aware of.
Breath in.
Breath out.
If the mind wanders,
That's not a problem.
Noticing wandering is already awareness.
Notice sensations in the body.
Warmth,
Coolness,
Pressure,
Subtle movement.
Allow sensations to come and go.
There is no need to fixate on them.
Thoughts may appear.
Images,
Memories,
Planning.
There is no need to push them away.
And also,
There is no need to follow them.
See if you can notice thoughts in the same way you notice sounds.
They appear,
Then they pass.
Notice that something is aware of these thoughts.
You do not need to define what this is,
Just notice the fact of awareness itself.
Rather than focusing on what appears,
Gently notice that which is noticing.
This is not something you need to imagine.
It is already present.
Awareness is here before the thought,
During the thought,
And after the thought.
If the mind tries to understand this,
Let that be seen too.
Understanding is another appearance.
There is nothing you need to do right now.
Nothing to hold and nothing to maintain.
Even effort can be noticed and allowed to soften.
Let attention rest naturally.
Like resting the body after a long walk.
If you find emotions are present,
Let them be included.
There is space for everything.
Notice how emotions show themselves in your body.
As sensation.
As movement.
As energy.
You are not inside the emotion,
The emotion is appearing in awareness.
There is no special state to reach.
No perfect stillness required.
Awareness is already complete.
Even if the mind feels busy.
Let yourself rest as this simple knowing.
Without effort.
Without inner commentary.
Sounds may come and go.
Sensations may shift.
Thoughts may return.
Just know nothing needs to change.
Notice how awareness remains open.
Unaffected.
Rest here.
Now as we begin to close.
Notice that nothing needs to end.
Awareness does not switch off.
Come back into the room and the eyes may open when they feel ready.
No rush for movement.
It can return slowly.
Take a moment to notice how you feel now.
Without judgement.
Just noticing.
Carry this simple noticing into the rest of your day.
Not as a task,
But as a quiet remembering.
Thank you so much for choosing to practice with me today.
Have a beautiful rest of your day.
Go in peace.
Namaste.
Namaste.
