Today we're going to do a quick easy eyes open meditation.
I find these meditations very beneficial for day-to-day real-life applications of presence,
Stillness and calm.
Let's begin.
Find your usual meditation posture whether that's sitting in a chair,
Back upright and hands on your knees or whether you're lying down comfortably.
Make sure that you're alert and focused and not too sleepy.
Your eyes are open.
Softly gaze in front of you.
What's in front of you right now?
Look at the objects in front of you.
Softly.
I want you to look at those objects and breathe slowly through the nose.
In for four,
Out for four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Softly look at the objects in front of you.
It could be that you're looking at a wall.
It could be that you're looking at trees.
It could be that you're looking at curtains by your window.
It doesn't matter.
Just look at those objects,
The colours and continue to breathe at your own pace.
Four in,
Four out.
Relax all the muscles in your face.
Notice if your forehead is tense.
Relax the forehead now.
Your lips.
Your cheeks.
Softly look at the objects in front of you.
You don't want to grab them with your eyes.
You just want to softly massage visually the objects in front of you.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
While you're doing this,
You'll notice that your mind will have started talking.
It may be talking about your future plans,
Your past plans.
Your mind might be commenting on how silly this feels.
It might be commenting on what that person said about you,
What the other person said about you.
It's going to be very random.
And this mind is another object for you in today's eyes-open meditation.
You're continuing to look at the visual objects.
You're continuing to breathe for four in,
For four out.
And you've also got this dynamic monkey mind.
Active,
Ever-present.
Breathe over the mind softly.
Look at the objects in front of you softly.
Breathe in softly.
This exercise is all about softness and stillness with your eyes open in day-to-day life.
And we're going to add a fourth object for you to observe and play around with.
That's going to be a sensation in the body.
So let's choose one.
Let's go to the feet.
Soften the muscles in the feet and the toes and see if you can cultivate awareness in the muscles,
Ligaments of the feet and the ankles while you continue to breathe in and out.
Divide your attention between the visual stimulus,
The breath,
The mind and the feet.
This is a practice of attention.
You're dividing your attention softly.
When you're ready,
You can continue with your day and take note of your daily activities and whether you can bring this attention division to your daily activities.
When you're ready,
You can continue with your day and just take note of whether this activity can be brought into your day-to-day life.
See you in the next track.
