Hello and welcome to meditation.
If you want to close your eyes,
You're welcome to.
Now ring the bell for us to start and to end.
So let's start by just recognizing the presence of your body,
The aliveness of your body in this moment.
However you feel your body alive,
Maybe through tingling sensation,
Maybe through a sense of temperature,
Or maybe the weight.
Or the most basic way of noticing the breath moving inside your body.
Paying curious attention to the flow of the breath or to the sensations that you might be feeling right now.
Not to understand,
Not to make sense mentally,
But to simply be with the sensation,
Be with the breath.
And if you feel the breath moving inside your body,
Be with the sensation,
Be with the breath.
And if thoughts pop up,
Recognize them and offer them gratitude.
It's good to know that their brains or our brains are working and working great so we can offer gratitude and return attention to body sensations or breath.
Noticing maybe the flow of the sensations and the flow of breath,
How it's never exactly the same.
At each moment,
Something different to pay attention to in the body.
Whether it's where your breath is at or how the sensation feels and travels in the body.
Noticing maybe any area of tension in your face that you might be able to soften.
Noticing maybe any area of tension in your face that you might be able to soften.
Doing a little scan throughout the body to notice where can I soften a little bit more.
Where can I release to the earth and trust the support it's giving me?
Allowing all the senses of the body.
To be felt.
Noticing maybe the light that is present even through your eyelids.
Noticing the skin,
Maybe areas of touch that you can feel texture or temperature.
Noticing through your nose.
As you breathe,
The sense that you might be able to feel.
Noticing the connection between the nose and the mouth.
Maybe as you inhale and exhale you can feel some taste in your mouth.
Noticing the sounds around that come to your ears.
The sounds that are close to you.
And the sounds that are far away that you can still hear.
Notice what's the sound that is the most far away from you that you can hear.
Noticing the sound that is the most far away from you that you can hear.
Noticing or necessarily trying to reach for the sound but to simply being here receptive to the farthest sound that you can hear.
Noticing the sound that is the most far away from you that you can hear.
And notice also the thoughts that navigate this big space of the mind,
This infinite space of the mind.
In the same way with the hearing,
You just are here receptive,
Open.
Notice the thoughts that come,
The ones that are far away and arriving and the ones that are almost knocking on the door.
What are the thoughts that you can notice in your sky mind in this big field,
Infinite field of the mind?
And because our thoughts are also a sense that we have,
A mental sense rather than a bodily sense,
We can also connect with it.
We can allow it to flow as we do with any sensation.
And we can also play,
Visualize and enjoy the same way we would with food as we eat.
So I'm going to invite you to visualize a space in nature,
A place that you feel at home in nature.
Imagine this space as vividly as you can and feel yourself there.
Feel the texture of the place,
The level of moisture,
The sounds,
The smells,
The colors,
The light.
Are you standing in this place?
Are you sitting down?
Are you lying on the floor,
On the ground?
Are you walking?
What is around you?
Is it grassy?
Is it grainy?
What's the texture?
How does it feel in the body to be in this place?
Taking the imagination,
The mental to the body and allowing the body to play in the visualization of this space.
How does it feel to be there where you are?
What are the feelings that you are able to feel when you're in this place?
Maybe feelings of joy,
Of gratitude,
Of calm.
What is it that you feel right now being in this place?
Where in the body you feel what you're feeling.
And allowing this feeling to be expressed,
To be felt fully in the body.
Allowing this place to nurture your body,
Your heart and your mind.
Allowing this feeling to be expressed,
To be felt fully in the body.
Allowing this feeling to be expressed,
To be felt fully in the body.
