Hello,
My name is Claudia.
Welcome to the Many Points of Attention meditation.
We're going to start wherever you are,
Whether it is sitting or standing,
With open eyes.
If you're sitting,
Sit up tall with a sense of dignity.
If you're standing,
Stand up stable but not rigid.
Scan the space you're in with a soft gaze.
Look around without stopping anywhere to look at any particular element.
Just scanning.
Notice your tendency to perhaps looking at objects that are close by or far away.
Perhaps you're attracted by light,
By color,
By sound.
Continue scanning with that sense of curiosity as if you were looking for the first time.
An even softer gaze or closing your eyes,
Releasing to your breath.
Notice,
I didn't say,
Notice your breath,
Which establishes a separation between the breath and the breather.
We're releasing into the breath,
Riding the breath.
Simply when an inhale wants to happen,
We let it happen.
We are with it.
When an exhale wants to happen,
We let it happen.
Bring your attention to physical sensations in your body.
Perhaps any tension,
Tension in your body,
Tension around your shoulders,
Your neck,
Your jaw,
Your hips,
Your stomach,
Any tingling,
Perhaps sweating,
Or any places of comfort,
Unease.
In conversation with your body,
Understanding the language of the body,
The signals that it sends us,
Always.
Now bring your attention to your emotions.
Any positive or negative emotions,
We tend to pendulate between these.
We like what we're attracted to,
What we want more of,
And what we don't like,
We want to reject,
We want to eliminate.
And with these fine observation,
We might have enough bandwidth left to notice what we might be ignoring or numbing.
And that can be things in the environment,
What we're hearing.
This happens in a very subtle way and we react very quickly.
Now bring your attention to your mind chatter,
The stories in your mind,
Any ideas that might be bubbling up,
Plans,
Any urges.
And notice how your mind wants to entice you to follow a storyline.
Again,
We're noticing no judgment,
Just with curiosity.
Inhale and exhale with the natural rhythm of your breath.
On the inhale,
You inhale the air from the world into your lungs.
When you exhale,
You exhale the air of your lungs out into the world.
You inhale the world,
You exhale out into the world.
In,
Out,
Out,
In.
Continuous exchange between worlds.
With these fine observation,
Bring your attention to a place of stability,
Groundedness,
Centeredness inside of you.
Where is it located?
Can you breathe from there?
And without opening your eyes,
How does the outer world look like from this place?
How is it for you to be from that place?
Know that this place of stability and centeredness,
Equanimity is there anytime and you can come back always.
Continue your rhythmic,
Natural breath and open your eyes when you're ready.
