Welcome to meditation number three for mindful growth.
This is a 20 minute presence meditation.
This meditation will help you to be in the present,
To develop open awareness,
And to be able to notice and let go of the things that take you out of the present.
Start by generating an intention that this meditation session will help you stay increasingly present in your daily life.
Now we can double check our meditation posture,
Making sure that our back is straight and comfortable.
Our eyes are gently closed,
Hands resting in our laps,
Making sure our forehead is relaxed.
And we'll begin by bringing our attention to the sensation of our breath.
The whole body sensation of it entering and leaving our body.
Bring our mind settling down into the sensation.
Our mind wanders away,
Trying to bring it back,
Focused on the breath.
Absorbed into this sensation of breathing.
R Repeat hour.
And now we'll move into the actual presence meditation.
To do this,
We loosen our attention on our breath.
We feel our awareness opening.
Taking in the entirety of what's happening in the present moment.
Letting go completely of the breath.
But simply using it as an anchor to the rest of our experience.
Trying to develop this sense of being wide open to everything around you.
Sounds in your body,
Sounds,
Thoughts.
Whatever is arising for you right now.
As experiences come to the foreground.
Such as a sensation in your body.
Simply notice them and allow them to be in the foreground.
But without any commentary or grasping.
And then notice how that sensation experience naturally fades.
And you turn to the anchor of your breath.
Turning to that open awareness.
Sense of being wide open to the experience of the present moment.
Again as experiences arise.
Perhaps a noise or other sense awareness.
We simply notice them.
Allow them to come to the foreground without any commentary.
Without holding on and allowing them to fade.
And then resting lightly back to the anchor of the breath.
Back to our open awareness of the present moment.
Feeling whatever arises for us.
Perhaps some thoughts.
Some running commentary,
Questions.
Other activity crowding our mind.
And again just noticing it.
And allowing it to fade into the background.
Feeling like these thoughts don't persist.
If we don't give them energy.
Resting in this open awareness.
Anchored by the breath.
Audibly fading.
Just noticing emotions arising.
Happiness.
Sadness.
Maybe boredom or doubt.
Just notice them without any grasping.
And then see if they'll fade away.
If there's any sensations or emotions that persist,
It won't fade away.
We can just accept them.
Breathe with that experience in the present moment.
Just understanding that that's where we need to be right now.
But still not giving it any additional energy.
Commentary.
Wondering where it's coming from.
Trying to gravitate back to this open awareness.
Wide open to all the sounds and sensations.
Emotions.
Thoughts.
Allowing your chest to be open,
Your hands soft.
And practicing with this open awareness for the final two minutes.
With that open opens it's going to be perfect.
Practicing our ability to be present with whatever arises for the final minute.
We now ask that you everyone click to precious transit button And now you can gradually relax your attention.
Relax from your meditation.
And that concludes meditation number three for mindful growth.
Thank you.
