We'll begin with a bell.
Here you are,
In this very moment,
Standing seated or lying down.
You may want to try this meditation with your eyes opened,
Because we want to build awareness of the moment we're in,
And that might require all senses settling in,
Becoming quiet,
Becoming more still,
Noting where you begin this meditation,
Where you might be holding tension,
Other thoughts,
Times,
And places your mind wants to go to.
You don't need to be ashamed or embarrassed that your mind flitters.
That's in the nature of brain.
You fire neurons almost at random,
To be alert,
To be curious,
Such is our nature,
And that nature has preserved us.
How's your breath?
Is it comfortable?
Can you make your breathing more comfortable,
Gentle and supple,
Using your breath to relax with a deep inhale and a long exhale,
Letting your breath steady you?
You might notice all of the other amazing processes in your body,
Digestion,
Muscle tone,
Maybe you might even notice your pulse,
The rhythm of life throughout your body.
In this meditation,
We'll do a practice of noticing,
Of coming into a moment,
Observing and witnessing the moment,
And then letting it go.
When I ring a bell,
You might want to look around you,
Listen carefully,
Feel it all in your body,
Notice any thoughts or emotions of that moment,
Observe,
Witness,
And digest that moment,
And then let go of it.
Do that a few times.
This very moment.
Be in it.
Take stock of what you see and hear and feel outside you,
And also inside you.
What do you observe,
Sights,
Sounds,
Tastes,
Or even smells?
What's your body doing in this moment?
Is it coiled or relaxed?
Leaning forward or leaning back,
Literally and figuratively,
Notice,
Witness with a generous awareness,
And let go of that moment.
Feeling all that knowledge slide away,
Not holding on,
And a new moment.
Observe the light,
The shadow,
Cold or warmth,
Learning new sounds,
Birds,
Perturbations in your environment,
Notice,
Witness what's going on outside and inside your body,
Comforts and discomforts,
All normal and all observable.
You're just taking in the moment,
Focusing on it,
Focusing tighter,
And then letting go,
Just letting it all drift,
Not paying as much narrow attention.
A new moment.
What's changing with each bell?
Do you think the temperature has changed at all?
Do you feel more or less awake?
Is your awareness softer or more concentrated?
Time and time and time,
Moment by moment by moment.
We don't spend time,
We just use it wisely.
What do you notice in this moment?
Whichever senses and sensations come up,
Just be aware and witness the moment,
What's there for you.
Draw in the experience and then let it go,
Let it out,
Let it drift,
Let your focus and attention become soft and diffuse into a new moment,
This magic moment,
The only moment that exists,
Time just for you.
Perhaps in this moment,
You can look at or listen to or sense a new corner of your experience,
Perhaps something from the periphery.
Have you listened behind you yet?
Maybe you could try that direction.
Do you sense anything in your fingers or toes that you haven't noticed before?
Eyebrows?
Is anything changing inside you,
Sensation,
Thought,
Or emotion?
What's coming up?
Is anything shifting?
Notice,
Focus,
Attune carefully.
One more moment.
In this last moment together,
What's here for you?
What do you perceive through your senses?
What's on your skin or in your heart?
Have fun with that.
As we prepare to conclude,
Use this moment to notice what's changed since the beginning of these moments.
Do you feel lighter or heavier,
More self-assured or with more questions?
All outcomes are preferred.
You're just noticing which outcome is yours,
Moment by moment.
