Today we are going to spend this time together appreciating the fact that we exist.
We usually evaluate ourselves based on what we do and achieve.
We are missing the habit of considering our inherent self-worth,
The value that comes from simply being alive.
During this practice we'll start from dropping off the doing and appreciating the being.
To begin,
Take in your moment and check in with your posture.
Try to find the posture that is comfortable,
Upright and relaxed.
Perhaps sitting on the chair or cushion,
Feeling both feet touching the floor.
You can choose either to keep your eyes open or closed.
Whatever feels more natural.
Taking a moment to focus on the breath,
Feeling how it moves inside your body.
Perhaps feeling the sensations in your abdomen,
On your chest or in your nose.
Just notice whatever sensations are happening as you breathe in and out.
Let your body relax each time you exhale.
And now allowing your mind to rest for a few moments,
Not analyzing,
Controlling or changing of what is happening in your mind.
Let yourself be.
With each in-breath let the doing mode step aside.
There is nothing to do here,
Nothing to change or improve.
This moment is perfectly fine,
Just as it is.
And this moment.
The true value is here in the experience of being,
Let yourself appreciate this moment,
Allowing just simply be.
If at any time you notice the impulse to start doing something or thinking and planning,
Notice these impulses and let them pass by without following them.
Let us move to the next part of this practice.
See if you can sense your own desire to be happy,
Satisfied and to avoid pain and hardship.
Explore the sensations in your body.
Perhaps you can feel tension and pain or lightness and relaxation.
Explore variety of sensations with curiosity and beginner's mind without judging or analyzing current moment experience.
When you are ready,
Opening your eyes,
Letting the body and mind rest for the few moments in a calm presence of awareness,
Noticing what thoughts and feelings arise.
If nothing is present,
That is also fine.
Appreciate this moment as it is.
The basic skill here is appreciating ourselves for who we are instead of what we do and achieve.
This practice may help to change the perspective we see ourselves.
We can start seeing others in a new light.
See if you can bring short moments of appreciation into the rest of your day.
Good luck with your practice!
