Welcome to this meditation,
Bringing yourself into the present moment.
Start with seating or lying in a comfortable position.
Making sure that there are no clothing or any other distractions that are going to stop you from feeling comfortable.
And feeling relaxed.
If you are comfortable too,
I invite you to gently close the eyes.
To draw the awareness inward.
Take a big inhale through the nostrils and then let it out through the mouth.
One more,
Inhale through the nostrils and then let it out through the mouth.
Now let the teeth part but bring the lips together and continue to breathe in and out through the nostrils.
Start to become aware of the physical body in the space.
If you are seated or lying,
Just start to notice the spaces where you connect with the ground,
The earth or the object you are sitting on.
Notice how the body is feeling.
If you notice any areas of tension,
Try to release and relax into those areas.
Maybe this means to change your position slightly.
If you are feeling a little bit of tension,
Try to relax into those areas.
Maybe this means to change your position slightly.
And then come back to noticing all the sensations that are happening in the body right now.
Sensation can mean anything that you are feeling,
Whether you are feeling hot or cold.
Whether you can feel the skin,
The clothes on your skin.
Maybe you are noticing how the breath falls in and out of the nostrils.
Maybe you are noticing a rise and fall in the body,
The diaphragm and the belly as you breathe in and out.
Start to notice not just the outside layer of the body but try to notice any sensations that may be happening inside the body.
Noticing that inhale and exhale.
Whatever comes into your mind we can acknowledge but don't dwell on it.
Let it pass for the moment we are focusing on our body in this space and our physical sensations.
These thoughts naturally arise.
Acknowledge,
Don't dwell on them.
Let them pass.
For now we are focusing on any sensation in the body.
If you find the mind wandering into ten minutes away,
Into tomorrow,
Back to yesterday.
The easiest way to draw your attention back is to start with the next inhale and the exhale.
Right now in this moment that's all there is.
And then finding the next sensation,
Focusing on any physical sensation that you can feel in the body.
Let it pass.
If the mind wanders off into thought we can acknowledge but do not dwell on it.
Let it pass.
For right now we are focusing on the physical sensations on the body in this space.
On the inhale and exhale.
Not yesterday,
Not what might be happening tomorrow but right now,
Here in this moment.
Don't worry if you have to keep letting those thoughts pass you by.
Just acknowledging them and bringing your mind back to the sensations,
Back to the breath,
Back to right now,
In this present moment.
The practice is how you bring yourself back into this present moment.
Let it pass.
As you take your next inhale,
Try to elongate the breath,
Take a big breath in through the nostrils.
Exhale out through the mouth.
Inhale again through the nostrils.
Exhale through the mouth.
Start to notice the body again and maybe start to bring some small movement back into the body.
Maybe you're just wriggling your fingers.
Maybe you're taking the head from side to side slowly.
Maybe even softly opening the eyes as we come to the close of our practice.
The light in me honours the light in you.
I thank you for joining me and bringing yourself into the present meditation.
