Good morning.
Become aware of the here and now.
A sense of noticing the present moment.
Become aware of the sensations of breathing,
Allowing the breath to rise and fall.
Do not force the breath in nor out,
Just be aware of the sensations of breathing,
And in time the breath will naturally deepen itself.
Using this first 10 minutes on waking up as an opportunity to begin the day from a more grounded and peaceful place.
So just as you choose not to log into your emails too quickly,
And choose not to log into social media too quickly,
Choose also not to log into the mind so quickly.
On waking up just staying fully present,
Aware of the here and now,
And not engaging with any of the usual noise of the mind.
Just being aware of the breath,
And the present moment,
And do not engage with any of the stories of the mind.
No narratives are needed to just be aware of the breath,
And just be aware of the present.
There are no stories required to just be.
So all of the situations and circumstances that usually play in the mind,
Just ignore them for this time.
A sense of just choosing not to engage,
Instead choosing to be fully aware of the breath,
Fully aware of the here and now,
And just being.
Be as though you have woken up,
But your mind is still asleep.
All of the stories and narratives that usually run through the mind throughout the day are still just dormant.
They have not been activated yet,
And just choose not to activate them.
Instead just being aware of the breath as it rises and falls,
Aware of the present through the senses.
Just noticing sounds,
Touch,
Taste,
Scent,
And even the temperature in the room,
And just being aware of these senses,
Not becoming overly involved in them.
Just gentle awareness.
And when thoughts arise in the field of awareness,
Trying to pull you into narratives and stories,
Situations,
Circumstances,
Simply choose not to follow any of those thoughts.
Just become indifferent to these thoughts,
As though they are simply not important to you at this time.
And by not following any of these thoughts,
You are staying logged out of this usual thought stream,
This usual narrative of the mind.
Continually return to the sensations of breathing.
If you find that from time to time,
You accidentally become lost in thinking,
You seem to have automatically logged into the mind,
Do not be frustrated by this.
Just return to the sensations of breathing.
With an amused curiosity that you manage to become lost in thinking somewhat unconsciously,
And just log back out,
Return to the breath.
Nothing has gone wrong,
Nothing has been disturbed.
Just return to the sensations of breathing,
And a sense of being in the here and now.
There is nothing to be done,
The day has not started.
This present moment is pure,
Empty,
Open,
Clear,
Just as it always is.
There is no next moment.
There is no rest of the day.
There is only now.
So just staying here,
In this now.
Seeing clearly and deeply,
It's possible to be aware of the now without any mind activity at all.
The awareness of the breath,
The awareness of the senses,
This is a neutral and automatic awareness.
No stories,
Narratives,
Or mind activity at all is required.
In a moment,
We will be leaving the formal aspect of the meditation,
And as we do so,
Just noticing how quickly the mind wants to rush back in,
Gain your attention and become busy and lost once more in streams of thought.
Throughout the day,
Whenever you find that your mind has become stressful or frantic,
Just remembering to return to the breath,
And regaining the sense of peace that you have found here this morning.
The breath is always available to you,
And it's always the present.
So you always have the option to disengage from the thoughts,
And instead choosing to become aware of the breath and of the now.
Thank you for doing this meditation with me this morning.
I hope you have a peaceful,
Happy,
Healthy,
And productive day.
Take care,
Be well,
And stay present.
