Begin to notice the small things about that body like the breath.
A little bit of your experience with this body this morning as it settles down into stillness.
Notice those bits that keep you from feeling present.
Sound,
Chicha,
Agenda.
Notice all those things happening outside of your body.
Kind of driving your experience.
How can you be in this actual moment?
This this one moment.
How can you be with this one breath?
This one sound from beginning to end.
This one pain or ache.
It's not about noticing only the pleasant.
It's also noticing the uncomfortable,
The unpleasant.
When you notice something in your own realm in this present moment,
If any type of judgment arise,
Judgment for yourself,
For others,
You just observe that too.
As you're still there breathing,
What obstacles stop you from being present and take you away?
For the next instant,
Imagine a feather.
Visualize a feather.
Could be a dove feather or white and pure.
Could be a crow feather or dark and mystic.
Could be a peacock or blue and green and beautiful.
Find the feather that belongs to you today.
Oak,
Seagull.
See what comes out in your imagination.
And with the hands that you're right with,
Imagine that you're holding that feather just near your upper body.
And you continue to breathe to try to be present.
But when a desire arise in your mind,
You whisk your feather and you come back to your breath.
When an aversion,
An unpleasant sensation,
Unpleasant thoughts come along,
Imagine you're whisking your feather around gently and dissipating it.
Same with judgment.
Any judgment,
Whisk side away,
Whisk it away.
But do it with kindness,
With compassion,
With lovely open heart.
Could you imagine resting your feather on your heart when you're at peace and able to be present?
As a reminder to just come from compassion and kindness with this meditation.
Seeing that freedom of being without desire,
Without aversion,
Without judgment.
Using your hand around that imaginary feather,
Letting go,
Releasing.
Let go of owning your struggle,
Of owning the sound,
Of owning the disruption.
Just be present with that willingness to be free.
Judgment don't belong to you and you don't belong to them.
Things arise,
Yes,
But let them go.
Embrace the freedom of this moment that break for your mind.
You don't need to be anybody else,
Anything else,
Anywhere else,
But now peaceful.
It will be just another moment like this,
Still and silent,
Yet aware.
But not controlled.
I never want to know,
Never.
.
Let yourself float on that great water here,
As if your breath was an ocean.
Imagine yourself entering water and purifying your whole body,
Your whole mind.
From your worries,
From your aversion,
From your constraint.
It could be in a beautiful river,
It could be in a beautiful ocean,
Just fine with your mind,
Some water.
Maybe you hold a cup over your head and bath,
Maybe you are under a cascade.
Purify yourself from all those worries.
From everything that stops you from being present and at peace with each moment.
And slowly take an exhale.
Imagining the water dropping down,
Down,
Down to your feet.
Turn your gaze inward and imagine nourishing food that you could breathe and just and that will continue to purify your body but also nourish it with positivity.
Treasuring food in your life that nourishes you and doesn't stress your body.
See what it will look like in your mind,
I,
To eat good food that doesn't temper with the way you are.
And all the grain you could ingest will nourish you.
And just before we end,
Connecting here with that idea of planting seeds of seeds that have been planted by your ancestors to nourish you today and seeds you plant for the future,
For the people that will follow your line.
The ones that created before you and the ones you that create for the future.
So embracing here this way,
The future generation and the past generation in your heart,
They are still present with you in the water you drink,
In the food you eat,
In the way you dress.
Everybody holding you and you holding everybody for the future,
You're holding yourself for the future generation.
That sense of belonging together in the act we take,
In the food we eat,
In the seed we plant.
And from this place looking at the future,
The rest of the year and maybe planting seed of creativity,
Planting seed of studies,
Planting seeds of action.
What could you do?
What should you create?
What could you study that will serve you and the rest of us?
And see what comes out in your mind.
And maybe writing down with your feather on a piece of an imaginary paper.
And looking at that word or that phrase and really placing it toward your heart,
Maybe adding your hands there toward your heart.
And breathing that in,
That will be the end of this meditation.
Breathe that in,
In your heart.
What you want to share,
What you want to practice,
What you think is important really truly.
But also engraving that peaceful place you're in and knowing that you can find it over and over again,
Just by sitting,
Just by taking the time.
To wish away what you don't need and to embrace being present.
If you're ready,
Just move your limbs,
Open your eyes.
