Just sitting and feeling into your body.
Noticing the way it's positioned on the seat or on the chair.
And just gradually letting go of the perceptions of other people sitting here with us,
Of technology,
Of perhaps some of the agitation around whether it's going to work or not.
I often find this technology side really takes me outward.
But when I close my eyes,
All my energies become directed inside.
And it can be helpful to imagine that the meditation is an offering of peace and quiet,
Of rest and recuperation towards yourself,
Rather than something you have to do or get right.
So it's just coming inside to meet whatever's happening with an open,
Receptive heart.
Granting yourself a moment of peace.
First you might notice sounds in the atmosphere.
I can notice a siren going up the hill.
Maybe the birds outside the window.
Just allowing those sounds to flow into your mind without grasping or holding.
Just settling into the passive listening role.
And to help with this gentle transition from the world of concepts,
Ideas,
Where the mind is so busy,
So active,
Into the inner world,
The world of feelings,
Thoughts,
Emotions.
I find it very helpful to start off with becoming aware of the body and the sensations in the body.
I'm going to lead a little body sweep.
Feel free to join with the instructions or if you prefer,
Just to stay with an open awareness,
Receptive,
Offering presence to whatever arises.
And I'm going to start by bringing my awareness into the tips of my toes.
A place which gets very little attention.
And in the same way that I offer a listening presence to a friend,
I'm going to just listen to any feelings in the toes.
Asking your toes if there's anything you can do to make them more comfortable.
Maybe wiggling them,
Giving them a bit more space.
Moving into the feet,
The tops of the feet and the soles.
You might notice pressure or heaviness,
Maybe heat.
Really listening in with curiosity to what's happening right now in your feet.
There's all kinds of small things you either take care of yourself or don't try to do at all.
And gradually spreading this kind awareness through the shins,
The calves,
Up to the knees.
Noticing all the different sensations.
Feeling familiar,
Becoming at ease.
And also noticing if there's anything you can do to relax your shins,
Your calves,
Your knees.
Sometimes we need to make an adjustment even after we started to sit and that's fine.
If your motivation is compassionate care.
Sometimes it's possible to soothe away any tensions or tightness just by giving your shins or your knees like a mental massage.
Softening around any painful areas.
Giving them space to just be.
And continuing to allow your awareness to spread very naturally up through the thighs.
Perhaps deep into the flesh and the bones,
The joints and the hips.
I have lots more to do,
But it might as well be useful.
Into the buttocks.
Seeing if it's possible to relax the awareness around any pressure or weight,
Heaviness.
And up through the torso.
You may want to start at the back on the skin level.
You may find your awareness penetrates through the whole torso,
Deep into the muscles,
The organs,
The sins.
Imagine giving them space to just hang.
Noticing any areas of sensation,
Maybe areas that don't have particular feelings or sensations.
Giving this unconditional presence to all experience.
Papers moving into the chest,
The rib cage,
The organs behind the ribs,
The heart and the lungs.
Perhaps exploring along the spinal cord.
Perhaps exploring along the spinal cord.
And staying with any areas that need more attention.
Facing them with this loving awareness.
And moving now to the fingertips,
The fingers,
The palms,
The back of the hands.
The back of the hand.
Their sensations are usually quite pleasant,
Maybe tingling or lightness.
You might notice the temperature of the hands,
Areas which are warmer or cooler.
Without having to label any experience.
Even noticing how the idea of a hand starts to fade away.
Just sensations arising and passing.
And the awareness naturally starts to explore the arm,
Into the elbows.
Places we barely notice.
And listening deeply to the feedback,
Feelings and sensations in the elbows.
And into the upper arms.
The armpits and shoulders.
Often places where we hold a lot of tightness and tension.
So if you wish to just gently roll your shoulders you can do so.
Otherwise allowing this healing,
Soothing energy of mindfulness and kindness to soothe any tightness or tension.
Giving them space to be there.
Exploring the neck area and the collarbone up to the throat.
Back of the neck.
And into the jaw.
Relaxing the jaw.
Relaxing the tongue.
Exploring the sensations in the mouth.
Spreading your awareness across the whole face.
Taking note of any tension or tightness in the area of the eyes.
And letting go of any frowning in the brow.
As though someone was smoothing out your forehead.
Noticing the sensations in the temples and the skull area.
The top of the head.
Back of the head.
Even sensing into the bone,
The skull.
And inside the skull to the brain.
Imagining all those neurons.
Just relaxing.
And letting the brain to sleep for a few moments.
And now just to take the relaxation a little bit deeper.
And imagining that your body is fast asleep.
You tucked it into bed.
The mind can no longer contact the body or cause it to move.
And yet the mind remains very light and aware.
Poised.
Balanced.
Accepted.
And now just to take the relaxation a little bit deeper.
Allow the mind to expand and to include the whole body.
Getting a sense of the body sitting.
And whatever sensations come to mind.
And noticing any delight that arises through a relaxed body and mind.
A mind which is listening rather than talking back.
Feeling experience.
Rather than rolling in the world of concepts and ideas.
And just broadening the awareness beyond the body.
Taking in the wider environment again and any sounds that are floating through.
I can still hear the sounds of the birds,
The faint hum of traffic.
And listening to the sound of a bell.
And meditation.
The bell is invited.
