In this meditation,
We will aim to bear witness to the moment exactly now.
As it is.
To bear witness to ourselves exactly.
As we are.
Including everything.
Excluding nothing.
So find yourself a comfortable position.
And gently close your eyes.
Take a moment to allow a sense of sinking into yourself.
Grounding through your sit bones.
Coming into yourself.
And then start to pay attention to the sounds around you right now in this moment.
What can you hear?
From outside your window.
From inside your home.
The sound of my voice.
The sounds of your own body.
And allow the sounds to be taken in at once.
Like a divine orchestra.
Hearing it all at once.
Letting it come to you rather than you exiting yourself.
Listen.
And then start to become more aware of your body.
Exactly as it is right now.
Notice any tensions.
Notice any discomforts,
Maybe even aches,
Pains.
Notice what parts of your body are very visible to you right now.
What sensations in your body?
Are calling you.
And let your attention go there.
Noticing,
And bearing witness.
This is your body right now in this moment in time.
And then start to notice your thoughts.
And the thoughts that are always pulling,
Tugging.
Hijacking.
And rather than try to deny them or fight them.
Push them away.
And in doing so create more thinking.
See if you can also include your thoughts.
Not denying.
And including.
Where do you feel your thoughts in your body right now?
Notice any tensions that your thoughts are causing.
Is there any sensation for your thoughts?
Perhaps your forehead.
And the space between your eyebrows.
Where do you feel your thoughts and your body right now?
And take a moment.
To include all these various layers,
The sounds around you.
Your body in the space of now.
The tug of your thinking.
And then notice how are you feeling right now.
And whether or not you can define your current emotion.
Just notice.
Even if you can't give it a name,
Just notice.
Notice how you are feeling.
Right now.
And then notice where,
Where in your body are you feeling this?
Where is this emotion in your body?
Just pay attention.
Bear witness.
And then notice your breathing.
Notice and take in your breathing exactly as it is.
Not trying to change anything,
Fix anything,
Deepen anything.
Again,
Just bearing witness.
To your breathing as it is right now.
Notice it as it comes in and expands your torso.
Notice it as it goes out and contracts your torso.
Paying attention to your breath as it is.
And again,
Trying to zoom out and take it all at once,
All these different layers.
The sounds around you coming into you.
The various sensations of your body as it is.
No judging,
No fixing.
You're breathing as it is.
The tug of your thoughts.
Your emotions,
Feelings.
Everything is welcomed right now.
Nothing needs to change.
And just sit here and hold the awareness of all these various facets of you in this very moment.
Including everything.
Denying nothing.
You are here.
This is you.
This is you right now.
Nothing needs to change.
Just bear witness.
And when you feel ready and no rushing.
Gently open your eyes and allow a very soft gaze.
Just in front of you.
And as you softly gaze,
See if you can take in the room around you.
Just through your peripheral vision.
Allowing the world to be there.
Taking it in.
Taking it in without abandoning yourself.
Including the site.
And when you're ready.
Let that go.
And go back to your day.
