Welcome to today's practice.
Let this practice be an invitation to soften the grip of doing and step into simply being.
This is a time to pause,
To breathe and to notice.
There is nothing you need to achieve or change.
Simply allow yourself to arrive,
Sense by sense,
Breath by breath.
Please lay down in a comfortable position and take a moment now to make any final adjustments.
Allow your body to settle and when you're ready let's begin.
Let your physical body fully surrender to the support beneath you.
Feel the surface beneath you,
Holding your weight,
Allowing yourself to be carried.
Inhale deeply and gently pause.
And then as you exhale give in to gravity,
Be soft,
Receptive.
Now gently bring your attention to the inside of your mouth.
Notice any sense of taste.
Even if the mouth feels neutral or empty.
Soften any holding in the jaw,
Tongue or throat.
Let these spaces decompress,
Filling not with effort but with simple awareness.
Allow your attention to flow from the mouth to the ears.
Become aware of your sense of hearing.
Notice the layers of sounds meeting the ears,
Those close by and those farther away.
Now let awareness move to the nose.
Feel the subtle touch of the breath inside the nostrils.
Allow fragrance and sensation to come to you.
Notice if the breath feels more present in one nostril rather than the other.
Simply observing.
Now expand your awareness to the skin,
Your sense of touch.
Sense the touch of air against the skin.
Areas of warmth.
Areas of coolness.
Notice where the body meets the floor.
The clothes meeting the skin.
Let your attention soften into the eyes.
Gently give up the physical eyes,
Allowing them to rest completely from the world of looking,
Analyzing,
Any external stimulation.
Release the muscles around the eyes,
To the forehead and the temples.
Let the eyeballs roll back as your inner vision becomes more sensitive.
Spacious.
Now gently slip into the space of the observer.
Behind every sensation.
Behind every sound.
Behind every thought.
There is a still quiet presence.
Rest here.
When thoughts arise,
Simply return to the breath.
Return to this inner stillness.
From this place of observing,
There is nothing to fix,
Nothing to resist,
Nothing to change.
In this moment,
You are the witness,
Not the story.
As you rest as the observer,
Life unfolds effortlessly.
This practice of meditation is ultimately a returning home again and again.
Not to a place,
But to yourself.
To the quiet space beneath the thoughts.
To the gentle presence beneath the stories.
To the stillness that is always here,
Waiting.
Thank you for practicing.
