This is a brief sitting meditation.
It is a time for yourself,
A time to return to the present moment.
Begin by attending to the breath,
The natural cycle of expansion,
Stillness,
Contraction,
And stillness.
Allow the breath to fill you and empty you,
Empty you and fill you.
When you notice the breath,
The natural cycle of expansion,
Stillness,
Contraction,
And stillness,
You notice that your mind has wandered,
Very gently return it to the breath.
Anchoring yourself in the breath,
Begin to attend to your sensations.
Be curious and compassionate about your experience in this moment.
Explore the subtleties and complexities of sensation.
Expand your attention to include sound.
Listen with your entire being.
Allow the next sound to call you home to the present moment.
Anchor yourself again in the breath and begin to attend to your thoughts.
Simply observing your thoughts without believing them or taking them personally.
When you notice that your mind has wandered,
Kindly return it to the breath and begin again to attend to your thoughts.
Now,
Attend to whatever aspect of your experience is most prominent.
Thank you.
Meet your experience with an open heart.
Now allow the phenomena of your experience to recede and rest in the spaces of stillness and peace.
Thank you.
Thank you.
Thank you.
May you experience the loving awareness that is your essential nature.
