Taking a moment to ensure you're not going to be disturbed.
Finding a quiet space,
Turning off your phone and getting comfortable,
Whatever that means for you.
Gathering and bringing the whole of yourself into this present moment.
Noticing the breath and the gentle movement of the body as you inhale and exhale.
The rising and falling of the chest and the belly.
Resting your awareness on the breath as you settle.
Knowing that during meditation you experience life as you live it,
So it's normal to get distracted with thoughts,
Feelings and sensations.
And when you notice you've become distracted,
To simply note it and let it go.
Joining in again when you can or when you want to.
Knowing throughout that my voice is the guidance only and you can dip in or out of it at any time.
Then use your awareness of the breath as an anchor.
Gathering awareness now and focusing it softly on the entirety of your relaxed body.
Allowing yourself to become aware of the continuous activity inside from all the micro inner lives and faculties.
Allowing yourself to become aware of the continuous activity inside from all the micro inner lives and faculties.
Noting and being grateful for the brain,
Core of the nervous system,
Housing over a hundred billion cells and controlling most of the activities of the body for us.
Thank you.
Grateful for all the cells that exist throughout the body.
Each one crafted and perfectly suited to its role and function to enable your life.
Stem cells,
Bone cells,
Blood,
Nerve,
Muscle cells,
All cells.
So grateful.
So grateful.
Grateful for the respiration system,
Bringing in the nutrients necessary to live.
Grateful for the digestive system,
Continuously processing for our sustenance.
Grateful for the prompt action of the immune system,
Keeping us healthy and safe.
Grateful for the skeletal and muscular systems.
Thank you.
Now,
Aware of the nervous system,
Of the mind.
Our cognitive faculties,
Consciousness,
Thinking,
Perception.
So grateful to be sentient.
Thank you.
Now,
Aware of the heart,
Nourishing,
Cleaning,
Aware of the richness of feelings,
Motivators,
In existence,
Opening to the heart and being grateful.
Thank you.
Now,
Aware of the organs,
Working throughout the body.
Moment by moment.
Thank you.
Now,
Aware of the body in all its aspects,
Known and seen,
Unknown and unseen.
Whatever small lives,
Inner lives and faculties we are made up from,
Whatever there is,
We're in this same space together,
Companions,
All connected.
Thank you for your service.
Thank you.
Now,
Aware of the awareness of being,
Of being connected and of being connected to nature.
To the spirit of things,
To life,
Existence,
Purpose.
So grateful.
Thank you.
This we have now is a poem by Rumi.
This we have now is not imagination.
This is not grief or joy.
Not a judging state or an elation or sadness.
Those come and go.
This is the presence that doesn't.
This is the presence that doesn't.
