So in this meditation we're going to be opening up that curiosity into awareness.
So what I need you to do is get yourself comfortable.
If you want to sit for this,
Just remembering that seven point posture and recognizing you're comfortable,
Hands are nice,
Comfortable in your lap,
On your thighs,
Wherever is best for you.
You're lying down,
Shuffling around a bit and just getting that extra sense of ease.
Just resting here into the body,
Connecting with the body,
Connecting with this moment.
How are you feeling?
Just even asking yourself that question,
How am I feeling?
What is here for me in this moment?
And then just breathe.
Notice this breath.
Trying to be as present as you can for each breath.
Just breathing gently.
Just noticing that flowing in and noticing that flowing out.
Just that simple sense of presence.
Where have you been right here in this moment?
Simple as noticing the sensations of breath.
I want you to take three deep breaths with me.
Breathing in.
Breathing out and really letting that breath breathe out really slow.
Breathing in.
Breathing out and really letting that breath breathe out slowly and feeling your body just relaxing a little bit more.
One more time,
Breathing in.
Breathing out again.
Really nice and slow,
Feeling your shoulders soften,
Your jaw softening,
Hands softening.
Feeling that body just letting go a little bit as we begin to rest into this alert awareness.
Allowing the breath just to breathe naturally,
Just one breath at a time,
Totally present and aware.
No control needed.
Just allowing.
Just being.
Just aware.
No expectation.
Nothing to change.
The gentle movement of our breath unforced.
Really into this awareness.
See if we can move from the physical sensations of breath,
The physical sensations of movement to the sound of breath.
What can you hear?
How does it sound?
How does it feel to listen to your breath?
How does it feel to listen to your breath?
Now as you're listening to the sound of the breath,
Seeing if curiously you can also notice the sensations with that sound.
Not trying to force anything.
Trying to change anything.
Recognizing that you are that awareness that notices the sound,
That notices the sensation.
You are not the breath.
The breath is happening all on its own.
And we just notice.
Just notice the breath as it moves into and out of our body.
Noticing the sounds it creates.
Noticing the sensations it creates.
Noticing that breathing in and breathing out.
Noticing the sensations it creates.
Noticing the sensations it creates.
Noticing the sensations it creates.
Noticing the sensations it creates.
Noticing the sensations it creates.
Noticing the sensations it creates.
Noticing the sensations it creates.
Noticing the sensations it creates.
Noticing the sensations it creates.
As you're resting there,
Noticing these sensations.
The breath moving naturally all on its own.
Allowing that sense of awareness,
This sense of being to become naturally aware of the body,
Its weight.
There's nothing really to do here.
You're just noticing whatever is available to you.
Not trying to create.
Not trying to conceptualize in any way.
Just as simply as we notice the breath,
Using that same openness,
That same awareness to notice this body that you have.
Have an open curiousness of the sensations within the body.
How does it feel?
Noticing any time that you become distracted by thoughts.
Things going on around you,
The hum,
The buzz of life.
Then rest.
No need to judge.
No need to criticize.
Just be getting into that sense of awareness.
Sitting or laying there.
Aware of the body,
Aware of the breath.
See if we can open up this awareness to all that's around you.
Allowing the awareness just to expand with each breath in.
As we breathe in,
We begin to open this awareness externally.
Opening up into the room that you're sitting.
Maybe you're sitting outside and just opening this up into the world that's around you.
Not trying to expect anything.
Not trying to create anything.
Just sitting,
Laying there,
And allowing yourself to open up into all that's around you.
And if a thought arises,
The mind trying to analyze,
Conceptualize what is going on.
Just letting those thoughts be.
Returning back into the body,
Into the breath.
Opening up again into the room,
Into whatever is around you.
Just aware.
Just here.
Experiencing everything moment by moment.
Say only as this awareness.
Allowing the awareness to open up into the world that's around you.
Opening up again into the world that's around you.
Opening up again into the world that's around you.
Opening up again into the world that's around you.
Opening up again into the world that's around you.
Allowing the awareness to open up into the world that's around you.
And as you're opening your eyes,
Taking a few moments just to look around you.
Having that sense of wonder,
Amazement of the world that you're living in.
The smells,
Tastes,
Movement.
Life in this moment.
When you're ready just taking your time to get up.
Have an amazing rest of your day.
