This is a spaciousness meditation.
Sometimes in our day to day experience we need a narrow focus,
For example when we are concentrating on one detail or when we perceive a threat or there is danger.
And sometimes it's useful to expand our focus when we want to include more of our experience,
When we want to be open.
So it's very useful to learn to alternate appropriately between a narrow focus and a wide attention,
A sense of spaciousness.
This is very helpful in becoming less reactive and inserting some space between stimulus and response.
And that space gives us freedom,
It gives us choice about what we want to do,
If anything.
So take a comfortable seat,
Spine nice and straight,
Your body soft,
Your feet on the floor.
And if it feels ok you can close your eyes.
And just for a few moments we're going to put our attention on the breath.
Without needing to change it,
Just observing the natural rhythm of the breath,
The natural cycle of it,
The in-breath,
The out-breath,
Those little gaps in between.
Observing the movements of the body with the breath and letting your attention rest on the area in the body where you feel the breath most.
Usually either your belly or your chest.
Or around your nose,
Around your nostrils,
Feeling the air going in and coming out.
And then notice how your body feels,
Your whole body sitting or lying.
Relaxing into the support,
The comfort of the chair or cushion or bed.
And what sensations do you notice?
Scanning your body for sensations.
Temperature,
Tightness,
Relaxation,
Weight,
Stress,
Comfort,
Tingling or anything else.
Remember we're not changing anything,
We're just observing.
Just observing experience as it is and staying with it.
Are you aware of any thoughts?
What's going through your mind?
And again there is no need to follow the thoughts.
There's not even any need to believe the thoughts,
They're just thoughts.
They arise,
They fall,
They might come back,
They might just leave.
And we can observe it.
It's just like being under a waterfall and then stepping out from under the waterfall and going behind and just observing it without any involvement.
And do you notice any feelings,
Any emotions?
And if so,
What do they feel like?
It's your experience,
Your breath,
Your body,
The space around you,
Your thoughts,
Your feelings and emotions.
You can imagine that you are the sky.
You are as vast and permanent as the sky.
And just like the sky,
The weather moves across you and it changes every day.
It changes moment to moment.
And there's nothing you need to do about it.
You're just allowing everything to happen through you.
Just allowing any wind to arise and set.
Just allowing any clouds to float across you.
Fluffy clouds,
Storm clouds,
Rain,
Snowfalls,
Sunshine.
Just allow your awareness to be vast.
Immutable,
Accepting.
And notice whatever is happening right now.
Notice what weather is present in your sky right now.
What thoughts are rising?
What feelings are arising and what sensations?
Maybe sounds around you.
What's happening in your sky?
And where is your mind at the moment?
If you notice that it's getting busy,
It's getting caught up in stories,
You can narrow down your focus again and maybe choose the breath as your anchor.
Just go back to the breath and notice again the cycle of breathing,
The sensations of breathing.
And when you're ready,
Open wide again.
Just relax your body now.
Take time getting up.
Simply allowing everything to just be.
What clouds are drifting into your awareness right now?
Just like clouds as you watch thoughts,
Feelings,
Sensations,
Sounds.
They will drift in and they will drift out.
They might linger for a little while.
As they linger,
If you continue watching them,
They might change.
They might change shape,
Size.
Turn into something different.
And again if you notice that anything has captured your attention,
You can narrow down your focus again.
And just put it on the breath.
When you feel ready,
You can widen up again and become the sky again.
Notice how some parts of your experience can sweep in and really demand your attention.
Just like big dark storm clouds.
But you are the sky.
You don't need to hold on.
You don't need to do anything.
You're so much bigger,
So much faster.
And these clouds drift through you.
They do their own thing and they will drift out.
You are spacious.
You can hold anything easily.
And simply let it be.
Just as it is.
Just let it be.
Notice how your awareness is the sky.
You are not the clouds.
You are the sky.
And now call back your attention to the body.
And what it feels like right now to be in your body,
To be you.
Notice the points of contact with the chair or the floor or the bed.
Notice how your body supports it.
Notice the breath.
And then start gently moving your body.
Moving your hands and feet and stretching.
And when you're ready,
Open your eyes.
And remember you are the sky,
Not the clouds.
Enjoy the rest of your day.
