Welcome to a mindful meditation for vacation.
Deciding for yourself now where in this environment you might be for this meditation.
Maybe even seeking to be somewhere special or somewhere out of the ordinary.
Settling in to spend some time just being as you're settling in to this vacation spot for meditation.
Perhaps taking some time with eyes open to look at the environment in which you are now.
It's likely you've taken a lot of time and energy to place yourself here.
Taking some mindful moments to visually look at where you are.
If the body has settled into stillness or if the body wants to move through the environment to look and visually take in.
Allowing that to be just what it is.
When you feel ready,
Perhaps settling in to a spot and focusing the gaze.
Closing the eyes or electing to keep the eyes open.
Continuing to receive visual sensation throughout the meditation.
Shifting attention to the breath.
Noticing the ebb and flow of the breath.
Maybe even noticing smells that are different in this environment.
Recognizing the sense of smell is also a point of investigation.
Being curious about the scent of the place where you find yourself now.
Allowing this aroma to fill you and gently releasing it on the out-breath.
Maybe imagining the lungs receiving this new scent as a vacation as well.
Recognizing this breath in this place is changing the body from the inside.
Receiving this breath in this location fully.
Shifting attention when you feel ready to the whole body as it's here now.
Maybe even moving through the body.
Exploring how it has received this new location.
Maybe there's some tightness or tension from travel.
Or perhaps a greater sense of ease or some combination.
Noticing the effects of change on the body now.
Maybe this vacation has led to increased activity.
How is this received?
Or maybe this vacation has led to greater ease.
What shows up?
Not seeking to change but rather with a curious exploration.
Seeking to know.
Your focus in the body may be touching things around you.
Exploring the sensations in areas your body is already in contact with in this new space.
Touching this moment when you feel ready.
Shifting attention from this sense of the body and touch to sound.
Moving now to receiving the sounds of the environment in which you find yourself.
I'll go quiet here.
Noticing sounds near and far.
Those within the body and without.
Now coming back to the breath.
Exploring the breath and maybe passing through a sense of taste.
There have been new foods or tastes that you have explored in this vacation.
Or perhaps as the air flows through the throat and neck,
There's a slight taste of this place.
Another sensation.
Bringing the breath now to the heart center and spending a moment here fully present.
Right here with this breath,
This heartbeat,
This vacation.
Knowing you can carry this with you throughout your time away.
Coming back over and over to this moment.
And now the sound of the bell.
BELL RINGS
