Let's begin with our eyes open.
Sitting.
Settling in.
Feeling the space of where we sit.
Softness and strength of bodies.
Breathing.
Just starting to slow down.
Slowing down the breath.
Getting it in a little deeper.
Filling up your chest.
Getting oxygen all the way down to your belly button and your waist.
Without moving,
Just scan your eyes around the space where you are.
A room.
Your car.
Your office.
Notice its architecture,
Color,
Temperature.
Be grateful for safety.
Security.
Covering over your head.
Continuing to rest.
Slowing down.
Slowing down.
Easing into your shoulders.
Breathing deeply to open up your chest.
Letting your arms relax.
Your legs get heavy.
Take a few slower and even and deep breaths.
If you have a window,
Or somewhere where you can see the natural world,
Without moving your body,
Just let your eyes wander at the glory of creation.
Birds or trees.
A rising sun.
Fog or clouds.
Stretch out your awareness to the beauty all around you.
It's magical that it exists at all,
And that you get to exist amid it.
Feeling your spine.
Your bones,
Your seat.
You may want to start letting your eyes close.
Just thinking,
Wow,
This body,
This space,
This world,
So full of beauty.
As you breathe,
Just think that in some measure you are blessed and lucky to be alive at this moment.
Breathing.
Slowing down.
Letting your heart slow down.
Your body get heavy and still.
Let your breath get deeper and deeper.
Your mind's eye.
Imagine something fantastic and large.
Gargantuan and delicate from the natural world.
A tree.
A river.
A mountain.
The ocean.
In your mind's eye,
Trace the curves and lines of this shape,
This majestic created thing.
Does it move?
A rustle or a splash?
Is it affected by wind and weather?
Wow.
So awesome.
Breathing.
Taking delight in the world in which you live.
Reflect on and notice its colors and textures.
Rough or smooth.
Steel gray,
Green,
Blue,
Brown.
So amazing that you can see and appreciate,
Even with your eyes closed.
Continuing to breathe.
Settling in.
And breathing out a silent wow.
Now imagine something your size.
Could be you.
Another beautiful human being.
An animal.
A plant.
Something on your scale.
As you continue to breathe deeply,
Think about how it exists.
Circulation.
Inspiration.
Taking in nutrition.
Sending out waste.
Existing.
Wow.
That it works at all.
It's incredible.
Just to be.
You are.
You are breathing.
Settling.
Calm.
Steadily existing.
Settling in.
Slowing down.
Noticing the rhythms of your body with gratitude.
Wonder.
Wow.
Find a slight smile on your face.
Fill up.
Let's narrow our focus to something very tiny and fine.
A blade of grass.
A beetle.
A fingernail.
A pebble.
Something delicate and precious.
Continuing to breathe.
A gazing small.
A gentle focus.
Turn it over in your mind.
Ridges and grooves.
Space and absence.
And presence.
A fine color.
A fine detail.
As you breathe.
Holding gratitude for your precious body and self.
Draw your attention down to that fine scale.
Up close to this magical small item.
Living or inanimate.
How cool.
Precious detail of the created world.
Breathing.
Settling down.
Observing this special small thing in your mind's eye.
It exists like a miracle.
It exists.
You too exist.
Miraculous.
Take stock of yourself.
Your body.
Your essence.
Here you are.
Breathing.
So many systems going.
Without you having to do a thing.
It's not often enough we take gratitude.
For our wondrous bodies and selves.
And the miracle of existing at all.
The last few moments of our meditation just appreciate that you get to be.
That you are.
Wow.
Wow.
