Hello wonderful being.
Thank you for choosing me to be your guide today.
So begin by coming into a comfortable position.
You can either sit,
Stand or lie down.
Whatever your body needs right now.
Letting your spine to be just a little bit taller.
Keeping your head in alignment with the spine.
And letting go of your hands to rest wherever they want to.
Either in your lap,
On your knees or by the sides of your body.
And if you feel safe,
Allow your eyes to close.
I invite you to become aware of the surface beneath you.
Find yourself being held by the surface beneath you.
As you feel supported,
Allow yourself to set an intention for this practice.
Whatever comes to your mind.
You might be here to feel more calm,
To rest,
To increase your focus or to be mindful.
Whatever it is,
Let it come to the forefront of your mind.
And now take a deep breath in through your nose.
And out through your mouth.
Letting go of that intention and trusting that it is still here,
Safe in your subconscious.
And now we are going to practice focused attention.
So bring your awareness to the sensation of the breath at your nostril.
No need to change your breath in any manner.
Just rest your awareness on the natural rhythm of your breath.
Noticing the coolness of your inhale and the warmth of the exhale.
Continue to observe your breath in this manner.
When thoughts arise,
Just acknowledge them.
Perhaps with a soft mental label like thinking.
And then return back to your breath,
Kindly and patiently.
Allowing each breath to anchor you into this moment.
And now we are going to shift to practice open awareness.
In order to do so,
I invite you to gently let go of focusing on the breath.
Relax your mind and remain present.
You are no longer directing attention to any one thing.
Instead,
You are resting in open awareness.
Noticing what arise in your awareness.
It can be a thought,
A sound,
A sensation or an emotion.
Simply allow it to come and go as you be present.
Just stay relaxed and open to whatever comes up in your awareness.
You are the sky and everything that arises is the cloud.
So let these clouds arise and pass away.
As your mind is relaxed and you are aware.
If you find yourself drawn to a story or caught up in any form of distraction.
Gently bring your awareness back.
Gently come back.
Back to resting as awareness itself.
As you sit in this open awareness,
Don't try to stop the thoughts.
But also don't chase after them.
Let them appear and fade away on their own.
This is the practice to rest your mind in alert presence.
To simply be open to the flow of light as it is.
Moment to moment.
And now bring your attention back to your breath.
Noticing how does it feels like to breathe in again and to breathe out.
Notice how you can be aware of your breath and also stay open to the changing world around you and within you.
And now as we reach the end of this meditation,
Allow yourself to come back to your whole body.
By bringing small movements like wiggling your toes and your fingers.
And whenever you feel ready,
Allow yourself to open your eyes.
Connecting back to the space around you.
Welcome back.
Thank you for listening and I will see you soon.
Bye-bye.
Take care.
