So,
As always,
Find a comfortable seat,
Whatever that means for you.
Or any meditation,
As you find your seat,
It's always a good idea to ask your body
To relax and let go and remind ourselves
That it is not a time for struggle.
And begin to get a sense of your body and space.
So feel your body,
Your chair,
The floor,
Your couch,
Wherever you are,
Feel your seat.
Bring your attention to the lower half of your body,
Your pelvis,
Legs,
And feet.
And spend a moment noticing that lower half of your body.
Any sensation,
Awarenesses,
No right or wrong,
Just noticing.
And then allow that awareness to move
Into the upper part of your body,
Your torso,
Belly,
Ribs,
Chest,
Lower,
Middle,
Upper back,
Hands and arms,
Shoulders,
Head,
And neck.
Again,
Noticing sensation,
Where your awareness naturally goes.
Notice the upper half of your body.
Now notice that you are breathing.
Notice the sensation on the in-breath,
Maybe at your nose or mouth when you breathe in.
Notice how the breath
Affects where your awareness wants to go in the body.
Notice yourself breathing in and out.
Notice how even as our attention's on the body and breath,
That there are thoughts moving across our mind space.
Again,
Not good or bad,
Just simply thoughts,
Reactions,
Thoughts about our perception
Of our body and breath.
Even thoughts that seem random or having no connection.
No judgment,
Just spend a moment noticing your thoughts.
See how they come and go.
Now we might notice that there is a space
Between our perception and our thoughts,
Between us and the thoughts we are watching.
Just a little direction,
We can sink into that space,
The ocean of space between ourselves and our thoughts.
As we sink further and further into that space,
We can give up any effort at all
And simply be with our body,
Breath,
Thoughts,
And spaciousness all at the same time.
Your presence.
Bring our palms together in front of our hearts.
Bowing to all the aspects of ourselves,
Our body,
Breath,
Minds,
Spaciousness,
And connection.
Bowing to your own heart.
Namaste.
