Welcome to this morning's meditation.
Go ahead and take your meditation posture.
Bring the attention inward cultivating a relaxed but alert feeling.
Let's take another moment to settle in.
Arriving in whatever space you're at.
Let's begin by bringing some attention to the body.
Bring some awareness to the sensations arising in the body.
Perhaps noticing the seat cushion beneath you.
Whatever you're seated on.
If you're laying down,
Just noticing whatever is supporting your weight.
Notice contact points with the body,
Maybe the touch of your clothing,
The feeling of air on your skin.
If you're noticing any tight spots or areas of tension in the body,
Now is a good time to let some of that soften.
Think about relaxing and releasing those areas.
Letting them become soft.
Take a moment to relax and soften the face,
The area around the eyes,
Unclench the jaw.
Take a moment to roll out the neck and shoulders a little bit.
We tend to hunch quite a bit nowadays as we work over our devices.
So let the arms hang freely.
Let the neck unwind.
Just letting your arms hang comfortably by your sides.
Relaxing into the belly.
Softening the hands.
And when you're ready,
Go ahead and begin to bring some attention to your breath.
Maybe noticing the breath at the entrance of the nasal passages.
Or your chest.
Maybe at the rib cage.
Maybe at the abdomen.
Or maybe somewhere else.
Just rest the attention there,
Feeling the breath coming in,
Feeling the breath coming out.
Rising,
Falling.
Connect to the feel of the breath with each inhalation.
Connect to the feel of the breath with each exhalation.
And if anything,
Pulls your attention away.
Let it go.
Keep coming back to the breath as your home base.
See if you can notice where in the body the inhalation begins.
See if you can notice the slight pause in between the in-breath and the out-breath.
And see if you can notice the end of the exhalation.
And then begin to put all three together.
Just keeping the attention smooth,
Steady,
Focused.
Good detailed ain't it.
One breath after the next.
One breath after the next.
One breath after the next.
One breath after the next.
Widening the attention,
Expanding our awareness.
Relaxing the sharp focus on the breath and now opening ourself up to all of our senses.
Still aware of the breath but now opening ourself up to other sensations in the body.
Sounds,
Thoughts and our senses.
Awakening all of our senses.
Sensations coming,
Sensations going.
Just allowing the sensations to come and go.
Like clouds in the sky.
Just quietly observing one moment after the next.
Just observing the nature of our experience.
No need to cling,
No need to resist.
Just being aware of the nature of our experience.
Let's take a final minute to cultivate some loving kindness.
Take a moment to project loving kindness to yourself.
May all beings be safe,
May all beings be well,
May all beings be happy,
And may all beings everywhere be free of suffering.
May they all be free.
Thank you for joining us for this meditation.
I hope you can return.
Be well.
Take care.
