So we'll be doing the fourth step to awareness meditation.
So settling down,
Feeling the floor beneath us,
The seat,
The knees,
The contact with the ground.
So in the first step,
Awareness is possible.
So with a kind,
Gentle attitude,
We ask ourselves,
What is my experience right now?
To the best of our abilities,
Bringing acceptance.
There's no right or wrong way to feel.
So what's my experience in the body?
Coming down out of the head,
Into the senses,
Into the sense of touch,
The sense of touch in the body.
Noticing any thoughts,
Lots of thoughts,
Not many thoughts.
The type of thoughts,
Planning,
Worrying,
Remembering.
Hello thoughts,
Goodbye thought.
Just bringing some awareness into our emotions.
Happy,
Sad,
Pleasant,
Unpleasant.
No need to change them.
Just to the best of our abilities,
Accepting them just as they are.
In the second stage,
We just open up to anything uncomfortable or unpleasant in our experience.
Softening our resistance to it.
In a gentle way,
To the best of our abilities.
And then just see if we can sit with that experience.
Breathing into any tension or uncomfortableness.
Breathing out.
Maybe just saying to ourselves on the out-breath,
Allow.
Allow.
Or soften.
And then just see if we can sit with that experience.
And then just see if we can sit with that experience.
In the third stage,
Seeking the pleasant.
Just opening ourselves to any pleasant aspect of our experience.
It's already there.
Just letting it in.
Just letting it out.
Seeking out the treasure.
Allowing.
Enriching.
Absorbing.
Just noticing the effects on the body.
Maybe allowing a smile.
Just letting it out.
And then in the fourth step,
We broaden out our awareness.
We become a bigger container.
Aware of all of our experience.
Just letting it out.
Sending into the unpleasant.
Noticing the pleasant.
And with a broad awareness,
Holding both side by side.
Bringing a kind awareness to the whole of our experience.
Less avoidance.
More perspective.
More awareness.
Being spacious to whatever arises.
Practicing to the best of our abilities.
Coming down from the head into the body.
Inhabiting the body.
And then in the fourth step,
We broaden out our awareness.
And then to finish off,
Maybe taking your attention to a positive emotion like gratitude.
Gratitude to be alive.
Gratitude to be here to witness this day.
Gratitude to be here to see this day.
And now,
Broadening our awareness out into the room.
Out into the sounds.
Out into the silence.
Out into the sounds.
And then to finish off,
Feeling the ground beneath us.
Grounding ourselves.
Earthing ourselves.
Feeling the contact with the earth.
Breathing in and breathing out down into the ground.
Breathing in and breathing out down into the earth.
