So let's just find a comfortable position,
Closing our eyes,
And simply notice the breath.
There's nothing to change.
We're just bringing attention to the breath.
Our bodies always know how much to take in,
How long to hold the breath for,
And when to let go.
It's all taken care of,
With or without our recognition of it.
And as you continue breathing naturally,
Just become aware of your body,
Feeling how the ground supports you.
And notice we are always effortlessly supported.
Let's just take note of the quality of the mind right now.
Is it active or is it sleepy?
And without following thought or pushing it away,
Just notice and come back to the breath that naturally moves in and out on its own.
You can always come back to this place and feel the ease of breathing at any point in this meditation.
And I invite you to really inhabit your body,
Taking your attention deeper into the experiences of all the flavors that are present in your body now.
Just scan from head to toe and notice if there are any points of tension still holding on that you can let go even more fully,
Melting into wherever you are.
Discover what sensations are predominantly taking your awareness.
Notice where your attention is naturally drawn to in your body.
Maybe there's a pain or a point of tension and with openness and curiosity,
Simply breathe into it,
Allowing it to be here just as it is.
Getting a little closer to it,
Let's just see how big it is.
Or maybe it has a particular color.
Experience this intimately,
Fully welcoming it just for this moment.
And see what happens when you let go of the label about what you think this is,
When we no longer mentally try to figure it out,
Just experience what's here.
Breathing acceptance into it and letting it go.
You may notice it opens up a bit and whatever comes forward is perfect.
Just give infinite space for whatever wants to happen to be exactly as it is.
If the energy is dissolving,
Let it continue in this space of acceptance,
Of allowance.
No need to do anything with it.
Just breathe.
Now let's bring our awareness into the emotions that are present.
Usually there are a cocktail of emotions happening simultaneously.
Maybe there's a taste of anxiety mixed in with a little excitement,
Love,
And worry all happening at the same time.
See if you can discover which ones are here now.
Where do you feel them in your body?
If restlessness is present,
What does it feel like to allow restlessness to be here?
If thoughts are present,
Notice how thought feels in the body.
And whatever emotion that's here,
Be allowed to be a part of your experience just for this moment.
Now let's drop all labels and see what it's like to experience whatever energy is here without interpreting it.
Just breathing into it,
Fully allowing it to be experienced and welcome.
Not a thought about it,
Just the actual direct experience of it.
And if the mind gets active,
Let it be as it is and just come back to what's actually here in the body now.
Breathing in and breathing out.
And notice if you're sitting here filtering this moment through the mind with a collection of memories and identifications,
This subjective experience only you are having.
Things are separate and divided into me and you,
Good and bad.
Who is this one interpreting how the meditation is going?
Notice who you think you are,
Just one thought appearing now taken to be your identity.
Imagine what happens if you let go of the one that you imagine yourself to be.
With the use of mind stuck in past or future,
What is this moment like?
What is still here when the mind isn't thinking it into existence?
See if you can sense the aliveness running through the body in your hands and in your feet.
And just stay connected to that and allow this energy to open up,
Just expanding beyond the mind,
Beyond the body and let it really occupy the environment around you.
Who is it that's sensing this aliveness?
Is there a space between you and this aliveness?
Can you find a point where it ends and you begin?
Is there anywhere this aliveness is not?
Investigate fresh in this moment if there's even a separate me here.
Just the space in the room from this objective perspective where there's no interpretation,
Just this.
You can step outside the dream of your concepts and ideas,
Out of the dream of who you think you are.
It can be that simple just to walk outside the current movie you're playing in your mind.
Just in this moment,
You can do this.
You are already free and awake.
You are residents.
