Starting off by taking some deep breaths in through the nose and out through the mouth.
In through the nose.
Out through the mouth.
Feeling the lungs inflate as you breathe in.
Feeling how the whole body softens as you breathe out.
On the next out breath,
Allowing the breath to return to its natural rhythm.
Just letting the breath breathe itself.
Noticing sounds.
Noticing if your mind has anything to say about the sounds or if you can just hear the sound as sound without adding anything to it.
Asking yourself why am I meditating right now?
How might it benefit me and how might it benefit the people around me?
Feeling the connection between your body and the ground.
The floor.
Having a sense of sinking down into the floor.
Cheering sounds.
Noticing the overall mood that you're experiencing at the moment.
Is there a sense of calm or anxiety,
Stress or relaxation,
Contentment or agitation?
Maybe just a vague neutral feeling.
Seeing if it's possible to just notice what you're feeling without judgement,
Just accepting it is what it is.
It's not good,
It's not bad.
Noticing what's going on in the mind right now.
Imagining it's a TV screen and you're just watching.
With no preference as to what appears on the screen.
Seeing if you can watch and not be affected by what's in your mind.
In the same way that if a fire appears on a screen,
You don't get burnt.
If water appears on a screen,
You don't get wet.
The thoughts do not affect you.
You are the awareness that is aware of thoughts.
You are not the thoughts.
You are greater than thought.
You are beyond thought.
You are the awareness that is aware of thoughts.
Softening the forehead,
Softening the jaw.
Allowing yourself a smile and seeing if that changes how you feel.
If it affects any.
.
.
