Hi,
I'm Angie Hilton and welcome to this mindfulness practice,
The Sky Within.
Just take a moment to get comfortable,
Whether you're sitting upright in a chair,
On the floor,
Or lying down.
Allowing your body to relax into the support beneath you.
This practice is an invitation to be fully present with what is,
To rest in awareness itself.
There's no need to change anything,
Fix anything,
Or push anything away.
Instead,
We'll gently explore the art of simply being with kindness and curiosity.
Begin by bringing your attention to your body.
Notice the points of contact where your body meets the chair,
The floor,
Or the bed.
Just feel the weight of your body being held by the earth beneath you.
Take a moment to scan your body.
Just notice any areas of tension or tightness.
You don't need to do anything about it,
Just notice.
And now,
Bring your awareness to your breath.
There's no need to change it,
Simply observe.
Feel the natural rhythm of the inhale and exhale.
Notice the coolness of the air as you breathe in,
And the warmth as you breathe out.
Let the breath be your anchor,
Like a steady rhythm beneath whatever else arises.
As you rest here,
Thoughts may come and go,
And that's completely natural.
See if you can observe them,
Just like watching clouds drift across the sky.
There's no need to judge your thoughts or try to stop them.
Just notice.
A thought arises,
Lingers for a moment,
And then simply passes by.
You might also notice emotions,
Maybe a flicker of joy,
Restlessness,
Or even discomfort.
Whatever arises,
Just let it be.
Feel it fully,
Without clinging to it or pushing it away.
Remind yourself that these thoughts and emotions,
Like the clouds,
They don't define you.
They are temporary visitors in the vast space of your awareness.
Now,
Shift your focus to the awareness itself.
The spacious,
Unchanging presence within you.
This awareness is like the sky.
Vast,
Open,
And steady.
The thoughts,
Sensations,
And emotions are simply passing phenomena.
They don't alter the sky.
Take a moment to sense this stillness within you.
Awareness is not something you create.
It's always there,
Holding everything that arises.
You might like to imagine your awareness like a flashlight,
Gently illuminating whatever is present.
Notice how it can move freely,
Now shining on your breath,
Now on a sound,
Now on a sensation.
And yet,
This awareness itself remains constant and unchanged.
Allow yourself to simply rest here.
There's nothing to do,
Nowhere to go.
Just be.
If a thought or sensation pulls your attention away,
Notice it with kindness,
And then gently return to this resting state.
Feel the sense of ease that comes from letting go of striving or fixing.
You are simply being fully present in this moment.
Now take a moment to reflect on how natural this is.
This state of awareness that holds everything with equanimity.
As one teacher described it,
I am beyond form and beyond limit.
I am in everything,
And everything is in me.
Let this sense of boundlessness resonate deep within you.
When you feel ready,
Begin to bring your awareness back to this present moment.
Feel the weight of your body again,
Supported by the chair or floor.
Notice the rhythm of your breath,
Steady and calm.
Take a deep breath in,
And a long,
Slow breath out.
You can slowly start to wriggle your fingers and toes.
And if your eyes are closed,
You can gently open them when you're ready.
Take a moment to acknowledge yourself for taking this time for mindfulness.
Carry this sense of spacious awareness with you as you move through your day.
And just remember,
This awareness is always with you.
At any time,
You can pause,
Breathe,
And return to this space of stillness and presence.
Thanks for practicing today.
