Right now,
You are invited to get about 10% more comfortable than you already are.
Whether you're sitting,
Lying down,
Or walking,
Just invite yourself to become a little bit more comfortable,
To be a little bit more at ease.
We're going to start our meditation today tuning inward towards ourselves.
If you're sitting or laying down and it would feel good to close your eyes,
You are welcome to do so.
So tuning in towards your body first,
Noticing where there is sensation present in your body right now.
And if any desire arises to label that sensation as good or bad,
Just notice that as well.
And know that in this moment,
There is no need to make anything different than it is.
We are just greeting the body as it is in this moment.
Noticing where in the body there is sensation and noticing any tendencies to want to change that sensation and just letting the sensation be there.
Now shifting your attention into your mind,
Particularly onto your thoughts,
Just notice that you have the capacity here to witness your thoughts and take a moment to notice how your thoughts are presenting themselves in this moment.
Are they flying by rapidly,
Feeling busy,
Or are they relatively spacious?
And just letting whatever is happening be present and just noticing what is present with your thoughts.
Really trusting here that you always have the capacity to come back to this witness standpoint with your thoughts.
Shifting your attention now to your heart and just checking out what's alive in your heart right now,
What's present with your heart space right now.
Just greeting anything you find in your heart space with your presence.
Knowing that you always have this capacity to witness yourself and welcome yourself back to this present moment,
Welcoming all that is happening in your being right now.
Taking a nice intentional breath in and a deep exhale out.
See if there's anything you want to acknowledge or say to yourself here and taking a moment to be with yourself.
Now I want us to take a moment here to shift out of our inward attention into some outward attention.
So if your eyes have been closed,
Slowly opening them and really slowly look around the room you're in or where you are right now.
And as you look around,
Just being the witness to where you are.
Noting colors and shapes and lighting,
Maybe there's sound,
Air you can feel.
Just centering yourself in exactly the experience you're having right now.
This experience of presence is available to you in any moment.
We need only shift our attention to become aware of the deep presence that is always available to us.
And as we slowly close our meditation today,
Friend,
I want to invite you to notice what has shifted as you have allowed yourself to become present.
Notice what is different between now and a few moments ago and know that this ability to reside in presence is always with you.
I'm sending you deep care.
Thank you for listening today.
