Finding your most comfortable meditative posture,
Eyes softly closed or lowered,
Shift your awareness to the outer world,
The sounds you hear around you,
The temperature of air on your skin,
Any fragrances you might be noticing.
Relax into these sensory impressions,
Staying neutral to the experience of whatever arises today,
Without any attachments or aversions or desires,
Noticing moment by moment the sensations arising in and around you this morning.
Move your awareness away from the outer environment,
Aware of sensations of your body,
It might feel heavy or light,
Cool or warm,
Just observing whatever is coming up for you,
Allowing them to be.
Shift your awareness,
Begin to notice sensations of the breath,
Is it deep or shallow,
Steady or choppy,
Or something else,
Without changing or fixing it.
Breathe in,
Filling into the lungs gently,
Exhaling soften into the space that you occupy,
Two more times on your own.
Breathe in,
Exhaling soften into your body the space that you occupy.
Begin to notice any bodily sensations you might be experiencing,
Trying not to judge them.
If it's a tingling or an itch or a fluttering,
Ask yourself,
What am I feeling?
Be aware of the internal sensations you perceive,
Not running towards or away from these sensations.
Invite in any feelings into your experience today.
Notice any thoughts you're thinking,
Your mind in a state to receive your thoughts,
Just observing whatever is coming up for you.
What am I thinking?
Aware of whatever shows up,
And all of these observations,
No need to change or fix anything.
All of your awareness,
Present with your sensations,
Thoughts and feelings,
Detached from the likes or dislikes of whatever it is that you're noticing,
Staying present to whatever it is that you find.
As if you're standing outside of yourself from a distance away,
You are outside of yourself,
Looking in,
Noticing,
Watching,
Without judgment,
Curious.
At any point you can travel your attention back to your breath,
If you feel more anchored there.
Otherwise,
Knowing you're safe in your space to observe this morning,
Without engaging,
Analyzing or entangling with the objects of your deep focus.
If you find that you're not separate from that which you observe,
Maybe you're engaging or analyzing,
Simply return back to the role of observing.
Observing but not judging,
Allowing,
Receiving.
In this meditative state,
Relax into this space for the next minute on your own,
Noticing when you're observing,
When you're engaging.
Simply be aware of when that happens,
Then return back to the role of watching.
From a distance,
A broader perspective of the greater you,
The whole of you,
Holding a safe space for you to simply watch what's happening within.
Breathing in deeply now,
Exhaling it out completely,
As you observe from the outside,
Curious to what's happening within.
Very good.
If you had moments of engaging with your experiences,
Wanting to withdraw,
Recognize those moments that you were just able to be.
The more presence you hold,
The more stillness you cultivate,
Accessing the calm and clarity within.
Invite in gratitude for taking the time to observe in a kind way.
Move your awareness back to the outer world,
Breathing in comfortably,
Exhaling completely.
Invite in the start of this beautiful day.
Blink your eyes open.
