Welcome to this morning meditation.
If you haven't done so already,
Taking the time to place yourself into position where you feel awake and alert but also comfortable.
If you're sitting,
Making sure that the back is straight without being overly stiff to allow the breathing to occur naturally.
Sitting in the general sense of your posture,
The parts of the body that are supported by the chair or your bed if you're lying on your bed or sitting on your bed or on a mat,
The floor.
Allowing yourself to rest in this space where there's nothing you need to do or feel.
Or you can simply observe your experience however it's unfolding without judgment.
Starting by turning your attention towards a safe anchor.
This may be a particular part in your body where you feel the breath the most.
Or it may also be your hands or your feet.
Noticing the physical sensations in this specific part of the body.
And knowing that at any time during this practice you may always come back to the safe anchor if you need to.
If you're not here already,
Turning your attention towards the breath,
Experiencing the full cycle of breath without manipulating it in any way.
As the air is entering the body through the nostrils,
You may be feeling that it's inflating some parts of the body,
The chest or belly.
Experiencing sensations as it's progressively leaving the body,
Deflating the belly,
Deflating the chest.
You may be feeling the air also coming out from the nostrils.
Letting your body be rocked by the natural waves of your breath.
Expanding your attention from the breath also include the physical sensations that are present throughout the body.
Very delicate touch of the fabric of your clothes or a blanket on your skin.
Or maybe more intense physical sensations,
Pressure or tension.
Letting yourself simply experiencing those sensations without trying to understand what they are or trying to identify those sensations.
Letting yourself to experience various sensations as they are coming into the front of your awareness,
Lingering there for a while.
Then as your attention is shifting maybe towards other physical sensations.
Getting a sense of how your body feels this morning.
Whenever you notice that your mind has wandered away from observing your experience.
Bringing the attention back,
Firmly but gently to globally observing your physical sensations throughout your body.
How that feels comfortable for you.
You can let the physical sensations be in the back of your awareness.
Turning your attention towards the sounds that are present in this room that you are in.
Or maybe more distant sounds as well outside of this room and the street.
Looking for physical sensations without necessarily actively looking to hear anything.
Allowing your attention to rest with different sounds as they coming into the field of your awareness.
Noticing them.
And then allowing them to leave the field of your awareness.
Noticing if you have a tendency to want to identify or understand.
Where these sounds are coming from.
Or even if your mind has a tendency to classify sounds.
I like them.
I don't like them.
Acknowledging this part of your mind that has a tendency to have an opinion about things.
And when you are aware of this,
Bringing yourself back.
Each moment you have an opportunity to simply begin again.
Manual see Bonnie if you can fermented this manual.
Now,
If that feels comfortable for you,
Progressively opening your eyes.
You may look a meter,
A meter and a half ahead of you without focusing your attention on a specific thing.
Noticing colors,
The intensity of the light.
While remaining aware,
If you can,
Of the sounds that are present in this room,
Of your obtain치� That loop during the LTL strand the And before transitioning acknowledging that you have spent time today intentionally cultivating your ability to be fully present to your experience.
Knowing that at any time during your day even for a few seconds you can always come back to your safe anchor or even your breath if that is your safe anchor too.
To come back to this space where you're simply observing your experience.
Now you may transition but before you do so you may want to stretch some parts of the body that you feel may need to be stretched.
I wish you all a very nice day.
