Welcome everybody to session 2 in our series of learning to meditate a simple daily practice.
In this practice we'll use the feeling of the body as a way to stay present.
Rather than thinking about the body or analyzing it,
We'll simply just feel into it directly from the inside.
This gives the mind something to something simple and real to rest on and it helps bring awareness out of thought and into a lived experience.
The body is always in the present so it cannot live any other place.
There is nothing to change and nothing to get right so we're not trying to do anything as such.
We're just learning to notice what's already here.
So find a comfortable seated position or lie down if that feels more supportive.
But just get yourselves comfortable.
You can sit on a chair.
People reckon you can't but yeah sitting on a chair as long as your feet and legs are a 90 degree angle.
Then that is fine.
Now gently close your eyes or lower your gaze and begin to notice the places where your body makes contact with what's supporting you.
Just taking your attention there.
Feeling your feet on the floor,
Your legs on the chair or on the cushion,
Your back against the chair or your body resting on the ground.
Notice the contact points and the sensations that that creates.
Just taking your awareness there.
Notice the sense of weight and the sense of being held.
Just allowing that to be what you focused on.
You don't have to hold yourself up.
You're already supported.
Bring your attention gently to the body itself.
Notice any areas of warmth or coolness.
Any sense of pressure,
Lightness,
Tightness or ease.
Sit there noticing.
Just noticing.
There's no need to search for anything in particular.
Just notice what's most obvious.
Just noticing what's obvious.
You might feel the movement of the breath in the chest or belly.
The subtle expansion and release with each breath.
Or you might feel a pulsing,
Tingling or quiet aliveness somewhere in the body.
Any of these is good.
Whatever you notice is fine.
And if the mind wanders into thinking,
Planning or remembering,
That's completely natural.
When you notice that happening,
Just gently return to the feeling of the body.
Sitting here,
Breathing and being supported.
And again.
And again.
Notice.
Mind wanders.
Come back to sensation.
Mind wanders.
Come back to sensation.
Not as a correction,
But just simply returning.
Just returning.
And again.
Let awareness rest in the body for a few moments now.
Alright.
Okay.
As we come to the end of this practice,
Notice what it's like to feel your body in that simple way.
Not to judge it,
Not to improve it,
Just to be aware of it.
This is one of the most reliable ways to come into the present moment.
By feeling your life as it's happening from the inside.
You can return to this practice any time you feel scattered,
Busy or pulled into thinking.
When you're ready.
Just coming all the way back now.
All the way back now.
And thank you for practicing.
It's been my pleasure.
If you know of anyone that's in need of some quiet,
Please refer.
And simply follow for the next session,
Which is breath awareness.
Thank you and goodbye.
