Hello,
And welcome to your meditation practice.
My name is Brianna Morendy,
And it is my pleasure to guide you through your practice today.
Begin by finding yourself a comfortable seat,
Some place that you can sit at ease with your spine tall,
Your shoulder blades melting back away from your ears.
Rest your palms on the tops of your thighs and allow your eyes to close.
And as you begin here,
Start to comb through your body with your attention.
And as you do,
Notice any spaces in your body where you encounter tension or where you feel a kind of gripping in your system.
Some place that it feels as though the body is trying to hang on to something.
Begin by simply noticing them,
Giving them the permission to simply be.
And as your awareness continues to move through your body,
You find both subtle and overt places where attention or constriction is living.
Continue to offer them permission,
Permission to simply be.
And now turn your attention to the landscape in your body that is already in spaciousness,
Where you already experience ease.
Begin to explore that feeling of spaciousness with your attention.
And where these two elements come to meet each other at the edge of tension where it meets with spaciousness,
Settle your attention there now.
Feel as that spaciousness allows the room for the tension or the grip to soften,
To balance out.
Turn your attention now back into that spaciousness and watch as it starts to grow,
As the space that already exists starts to expand and bloom wider.
And you intend that spaciousness into growing with these next few moments of your time.
And as that landscape that is already at ease continues to grow,
You create more and more space for any last vestiges of tension or gripping in your body to soften into.
Explore the soft and easeful space of your body now and whether all of those points of tension have softened or none of them have yet softened.
You just continue to move your attention through the spaciousness as it blooms and entrust that space to have the capacity for tension to keep dissolving into it.
Soft and easeful,
You feel your body coming to balance.
You begin to turn your attention now to the more subtle spaces of the mind and of the heart.
Begin to comb your attention now through these landscapes.
Move your attention through the space of your mind,
Through your present moment thoughts,
And even through the places where your habitual thoughts are stored.
Notice if there's anything you find here that is hardened or calcified,
That feels rigid and has a tone of tension or grip to it.
And in the same way as you did with your body,
Notice now the parts of your mind that are already at ease,
That already feel spacious and soft,
Fluid and adaptable.
And as you anchor your attention to these spaces of softness and freedom,
You let that bloom.
You pour your attention into them and watch them expand so that they create a soft space for those areas of tension to land,
For places of rigidity to soften and find ease.
And the mind begins to balance.
And lastly,
You move your attention into the space of your feeling heart,
Your good and sweet heart.
Move through this same process and notice what feels soft and easy,
What feels hardened or calcified,
Or perhaps even what feels wounded,
Where walls have built for protection.
You offer the safety back to those walls to soften by the way that you move your attention into what is already at ease in your heart.
See yourself in the space of heart at ease,
The places within you that are already in spaciousness.
And you allow this alone to make the room for the rest to soften,
To hold that space for yourself.
Sit exactly like this,
Attention anchoring back to the realm of your heart already at ease over and over again.
Feel now into the vast landscape of ease across body,
Mind and heart.
Establish yourself in your seat in this space,
Allowing any last places of grip or tension to unknit themselves as you allow yourself to settle here at ease.
Body,
Mind and heart relaxed and in balance.
Allow your eyes to remain closed,
Bring your attention into the palms of your hands and the weight that they are resting on your thighs.
Feel your spine lengthen tall again as you inhale deeper and exhale with a soft sigh.
Very slowly and gently you can begin to blink your eyes open and take in the light of the space around you.
And practice is now complete.
