Return To Self

You can't make yourself hiccup by thinking about hiccuping; so too, you can't make yourself think by thinking about thinking. With that in mind, we'll circle gently between thought and returning to presence. In a simple meditation, I'll help you settle down, and then kindly remind you to "return" to your senses each time you're lost in cognition. Then, settle in and get lost again. And again. (Inspired by Ezekiel 1:14)

Transcript

Begin by coming into this very moment as you are,

Settling into the space and density of your body,

Its mass and volume,

Places of contact with the ground or furniture,

Whether you're standing or seated or lying down,

Eyes open or closed,

Just arriving to this moment of settling in,

Becoming a little more still,

Acknowledging that stillness is never absolute,

There's always micro hesitations,

Fidgeting,

Pulsation within the body,

As is natural and normal,

Finding quiet in this time,

Never silent,

A quiet filled with small noises inside and out,

Noticing those interruptions in the quiet with gratitude.

With generous awareness,

Attend to your breathing,

Start from where you find it at this moment,

And see if you can make it deeper and slower,

Just a bit.

If there are places of soreness or stiffness or constriction in your body,

Imagine directing your breath and pulse to those spaces to see if they can open up and release.

For the remainder of our time in this meditation,

We'll allow ourselves to drift.

Unusually,

We'll permit,

Actively permit,

Thoughts,

And periodically,

You'll hear me say,

Return.

And when you hear me say return,

Imagine yourself taking a small step outside the space of your thoughts,

Observing your thoughts with generous curiosity,

And then returning to your body,

Breath,

Pulse,

And context.

Let yourself go,

And I'll remind you to come back.

Return,

Return,

Noticing whatever thoughts came up,

And coming back to your body and sensory experience,

And letting yourself drift.

Return,

Settle in,

And drift.

Return,

Return.

You can also remind yourself to return.

Return,

Settling in,

And then letting go.

Return,

Return.

With the remainder of our time,

Continually allow yourself to let go and drift,

And then remind yourself to return to your place until you hear the closing bells.