So today the focus is going to be on sitting or standing or laying with little difficulties.
And today the invitation is,
If you like,
It's an invitation,
Rather than bringing the attention back to an anchor like the breath,
Perhaps exploring,
Perhaps spending a little time with a little difficulty.
The intention today is not to make difficulties go away,
But rather to approach them,
To see them more clearly,
Remain in contact with them,
And discovering a new way to learn.
And the intention today as well is to offer yourself an opportunity to respond with more kindness,
With more openness,
And with more curiosity with the little difficulty,
Rather than this aversion,
Avoidance,
And often harsh judgment that we put on some difficulty.
And as we prepare,
Just bringing some attention to the posture,
Perhaps embodying more wakefulness,
And beginning to narrow the attention towards breathing,
Connecting with the physical sensations associated with the breath,
And engaging with the breath in its fullest as you inhale and as you exhale.
Each in-breath,
A new beginning.
Each out-breath,
A letting go,
A letting be.
Expanding our awareness now to the body,
Perhaps dropping the attention to the feet,
The sit bones,
The hands,
Chest,
Face.
Breathing and scanning the body on your own.
And perhaps noticing a little difficulty in the body,
A little discomfort,
Ache,
Pain,
Some tension.
Giving yourself three options as we engage,
As we bring more attention and focus to this physical sensation.
One,
If it gets too intense,
Always end the practice.
Two,
Adjusting,
Moving,
Perhaps changing the posture.
Perhaps changing the posture can help,
But when doing so,
Keeping that mindful,
Open attention,
Incorporating it into the practice itself.
And the third option,
Perhaps staying,
Perhaps engaging with curiosity,
With openness,
Giving this sensation some space to be.
And exploring what happens as you breathe into the space.
Knowing also you can always come back to your anchor or to the breath.
Perhaps savoring or appreciating the breath.
The fact that you can feel and sense the body.
And if you'd like now,
Perhaps inviting to the mind a little difficulty that you're experiencing mentally and or emotionally.
And if there isn't one in this particular moment,
Maybe recalling something little from the past.
And beginning to notice,
To explore,
What happens,
What do you notice as you invite,
As you engage with this little difficulty?
What do you notice?
And invite as you engage with this little difficulty.
Seeing if there's any physical sensations.
Seeing what happens to the breath.
Just allowing this little difficulty to be.
Turning towards it rather than fighting it,
Running away,
Ignoring.
Knowing you can always return to the anchor or to the breath.
Perhaps noticing the little difficulty seizing to pull.
Letting go if you'd like.
And bringing the attention back to the body as a whole.
Back to the breath.
Back to the feet,
The sit bones,
The hands,
Chest,
And face.
Fully engaging with an in-breath.
Fully engaging with an out-breath.
Breathing in a new beginning.
Breathing out.
Letting go and letting be.
Mindfully opening the eyes and bringing the attention back to the space you're in.
Thank you.
