The goal of this meditation is to help you come back to settled present awareness,
With a focus on reminding ourselves to come back to this place when we feel lost,
Overwhelmed,
Or caught up in mindlessness.
To start out,
We will find our meditation posture.
Try to find a relaxed but upright posture with your spine straight either sitting or lying down.
As you settle into this position,
Give yourself a moment to stretch,
Maybe rolling the shoulders back and tilting the head from side to side.
Add any other movement you need right now.
Now,
Move into your meditation posture and become still.
Keeping the eyes open,
Notice the space around you.
Pay attention to how your mind reacts to what you see.
Do you begin to label the objects around you?
Let go of any labels,
Any judgments,
And let the space around you be as it is.
When thoughts arise,
Realize that this is completely natural and simply acknowledge your thoughts and let them go.
Close your eyes.
Feel the support of the seat beneath you.
Feel your weight pressing down and notice how the ground presses back,
Supporting you and holding you.
Give yourself permission to release your worries about the future and your ruminations on the past.
You are here right now and only in this place.
Become aware of the whole body scanning from head to toe.
Are there places in your body that hurt right now?
Are there places in your body that are comfortable?
Can you feel your clothing or the air on your skin?
Just notice the different sensations throughout your whole body without ascribing any values to them.
Let yourself be with the sensations in your body.
View each experience with an open curiosity as if experiencing being for the first time.
If you find yourself slipping into thoughts,
Come back to the present and real experience of yourself.
You have nowhere else to be but in your own body.
If you find yourself making plans for the future or getting lost in thoughts,
Bring your attention back to your body.
You cannot be in the past or the future.
You can only be where your body is.
Be here now.
If you are experiencing discomfort,
Allow your attention to settle on that sensation.
Does the quality of your discomfort change as you view it objectively?
Can you be curious about this feeling?
If the feeling becomes unbearable,
Be kind and allow yourself to change your position mindfully.
Each sensation in our body gives us new information about ourselves.
Just allow yourself to explore the sensation of being.
Come back to the experience of your body when you lose yourself in thoughts.
Before we finish this meditation,
Open your eyes once again.
Bring your attention to gently settle on the space around you.
This is where you are right now and you can be no other place than right here.
Take a deep breath in then out.
Bring this awareness and intentionality into whatever you do next.
Thank you for meditating with me today.
