29.
Soccer ball Let's see.
So begin just by coming into your body.
In whatever way that you enjoy coming into your body.
So maybe you like to feel what you're sitting on.
Feeling your feet on the ground.
Maybe you prefer to start with the breath,
Finding the inhale and the exhale.
You can have your eyes open or closed,
Whatever is comfortable for you.
And just saying hello to your whole body.
Hello body,
I know you're there.
Maybe noticing if there are places in your body in this moment that need a little extra care,
A little more attention.
And just letting yourself self-rest there with a kind of attitude of care.
And maybe there are parts of your body that feel good and open and spacious.
You might notice those as well.
And if it needs to be that you stay right here with your body for the rest of this meditation,
You can feel free to do that.
Or you can continue to follow my breath.
I mean,
Follow my voice with your breath coming in and going out.
Bringing your attention to the beginning of your inhale,
The middle of your inhale,
The end of your inhale,
And the beginning of your exhale,
The middle of your exhale,
And the end of your exhale.
And allowing yourself to fully feel each inhale and each exhale in your body.
Realizing the uniqueness of each inhale and each exhale.
Realizing each inhale and each exhale.
Noticing as you do that if your body relaxes more or becomes more tense.
I invite you to find that sweet spot of paying attention with a relaxed body.
There's no way that the breath should be.
It's just noticing.
And if this is where you want to stay,
Just with this breath awareness,
You can do that.
Or you can join me as we move into another kind of awareness.
And if you want to do that with me,
Just become aware of something that happened in the past that you might be thinking about today.
Maybe you often think about it.
Maybe you even have some feelings of regret about something that happened in the past.
So just bring to mind one thing.
Don't worry if it feels like the right thing or not.
Just pick one thing where you feel some kind of a feeling of regret about something that happened in the past.
Maybe you thought something or said something or did something that didn't feel right.
And I invite you to notice what that regret feels like in your body,
Your heart.
But just noticing if this regret is something that feels what Thay would call wholesome,
Meaning that maybe there's a way you could make amends or have a response to it that you could take care of,
Repent.
Or is it what Thay would call unwholesome,
Where it's just something we're fixated on?
There's nothing that we would consider doing or saying to transform it.
We just almost like a scab that we pick at.
That's like something that just makes us feel bad,
But we've never done anything or we don't know what to do to make an amend.
Just noticing what kind of flavor this past event holds in you.
No self judgment,
But just to notice.
Is there something I could do to heal this in some way?
Or am I just in the habit of bringing it up and ruminating?
So maybe now I'm going to release this particular story and just come back to your breath.
Beginning of the inhale,
Middle of the inhale,
End of the inhale,
Beginning of the exhale,
Middle of the exhale,
End of the exhale.
Just coming back to feeling the breath in your body.
Let go of the stories and you'll remember it enough later if there's something you want to remember.
No need to worry about that.
Just come back to the breath.
Breathing in,
I know I'm breathing in,
Breathing out,
I know I'm breathing out.
Relaxed attention.
And we'll do one more little awareness.
In this case,
Bring to mind something that's coming up in the future that you have some kind of feeling about,
Some kind of worry maybe about.
And just bring it to mind.
Again,
Starting by noticing what happens in your body when you bring this into your mind.
Is there tension or pressure somewhere?
And then we'll begin to notice in this future,
This feeling about the future,
Is it coming from a place of caring for something in the future and wanting to be there in a certain way and to bring some kind of care to that moment?
Or is it more a kind of anxiety or rumination about this future moment?
So is there a sense of how you want to show up in this moment,
What you might offer in that moment,
That future moment?
Or is it more sort of an undifferentiated anxiety or fear or worry,
Free floating maybe?
Just notice,
Notice if you can just the quality of your concern for this future moment.
Again,
Not with any judgment about how it is for you,
But just because it's something you can observe and make choice about at some point.
This is how you want to show up or if it's beneficial to have this kind of anxiety about the future or if it's actually not beneficial.
And then letting go of all of that story and coming back one more time to your breath,
That relaxed concentration on the inhale and the exhale.
Always releasing all effort.
All Pascal language.
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