Welcome,
I'm Amy and in this meditation we're going to start by exploring the breath and then moving into exploring the spaciousness and stillness of open awareness,
Sometimes called choiceless awareness.
So,
Let's start by coming into a comfortable sitting position.
And let your eyes rest closed.
Or if you'd prefer,
You can just soften your gaze.
And allow attention to sink down.
So that you can sense where your lower body connects with the ground beneath.
Really feel that sense of stability and support.
And let's take three slow,
Smooth breaths in through the nose and then out through the mouth.
And allow body and mind to soften on each out-breath.
Let your face soften.
Jaw relaxes.
Shoulders soften.
Coming back to that sense of where the body connects with the ground beneath.
And now simply allow your breath to return to its natural flow.
In and out through the nose if that is possible for you.
And just following the natural rise and fall.
You might initially get curious about the flow of the breath at the nose.
So let your attention zoom in to the nose.
And really notice those sensations.
You might also notice a subtle temperature change.
As the breath.
Flows back out.
And then moving down to follow the breath as it flows through the chest.
And down again to follow the movement at the belly.
And you might bring a hand to your belly and chest to help you to focus on the sensations.
Just allowing the breath to naturally come and go.
No need to deepen or control it.
Simply becoming absorbed in the effortless flow.
Allowing the body to be breathed.
Allowing life to flow through you.
Noticing that the breath is like waves of the ocean.
Each new wave rising and falling.
Ebbing and flowing.
And notice that the movement of the breath arises out of stillness.
Just as waves arise out of the deep ocean.
Each breath arises from this vast ocean of stillness.
And then sinks back into stillness.
So follow each breath right into the stillness.
You might find yourself naturally pausing between breaths.
Hang out in the stillness for a moment or two between each inhale and each exhale.
Feel yourself gently becoming part of this stillness.
And now,
Resting as this spacious.
Inner awareness.
Open to all of your inner experience.
Allowing any thoughts,
Feelings,
Sensations.
To flow through this stillness like waves.
But you stay resting as the stillness.
Simply noticing the aliveness of your experience as it passes through.
Really inhabiting your inner space.
And now remaining aware of your inner experience.
But also allow your awareness to expand into the space beyond your body.
Spacious within.
And beyond.
Noticing the sounds around you.
As they arise from the stillness and fade back into the stillness.
Simply being here.
Sensing that the flow of your breath is the bridge between your inner and outer experience.
Connecting you with all that is.
Maybe you begin to sense that your body and the space beyond are one continuous space of awareness.
And while staying aware of your body,
Allow awareness to continue to expand in all directions.
Observing the aliveness of all of your experience as sounds and feelings thoughts.
Flow through like waves in your awareness.
You may sense a feeling of expansion or deep connection with life.
Simply allowing yourself to rest deeply here.
You And now shifting your focus more internally.
Back to the physical sensations of the breath.
At the belly.
Sensing the flow of your inner experience.
In the moment.
While maintaining that sense of spacious ease.
And allowing attention to sink down to where the lower body connects with the ground beneath.
Again sensing the stability and support that's always with us.
While maintaining this sense of spaciousness and ease.
And when you're ready Gently opening your eyes.
And moving on with your day.
Thank you for being here today.
