Softening into your support.
Be that sat on a chair,
Sat on the floor or even lying down.
Feel that sense of being held.
Being supported by whatever you're on.
Supported by the earth even.
And see if you can make some final adjustments to feel a little bit more comfortable there.
Just noticing spaces in your body that you can maybe consciously unravel and invite some space,
Some softness.
Today's practice is one with little theme.
It's based on an open awareness practice where we shift our focus of meditation to experience the fullness of this present moment.
So instead of having a one pointed focus,
We're going to be dancing between many.
Allowing the mind to shift.
And becoming as always the observer to that shift,
The observer to what's going on.
Starting to notice any sounds that you can hear around you.
Ones far away,
Outside the room that you're in.
Without attaching story to them,
Just notice them like the notes of a song and you move on to the next note.
Come closer and notice any sounds you can hear inside the room that you're in.
And trying not to investigate why the sound is there.
Just notice it as sound.
Whereas listening.
And then move on to the next one.
Come closer and notice the soft sound of your own breathing.
As you breathe in and out through your nose,
Can you notice very soft sound of your inhales and exhales?
Can you feel the inhale and exhale now?
So maybe you feel the air at the tip of your nose or right brushing past your top lip.
Sense the touch between your clothes and your skin.
Your body and the earth.
Points of contact between your body and your support.
Your body and your clothing.
Notice your breathing.
Not changing it too much,
Just notice the body is breathing itself.
Observe the body breathing on its own.
Now for the next few minutes just allow your mind to dance between each of those points of concentration.
So noticing each one like the notes of a song.
Your awareness becomes this rhythm of noticing this present moment.
Dancing between sound you can hear far away,
Sounds you can hear close to you,
Sensations of touch,
The rhythm of your breath.
You move again into sounds you can hear nearby,
Sounds you can hear far away.
And just one by one noticing different things you can feel or hear.
As and when your mind drifts that's something else you're hearing or sensing.
So just notice that thinking.
And then hop to the next thing,
Just allowing the mind to flow freely between these points,
Between these rhythms around you.
Okay.
So again you might notice the notes of sound far away,
Followed by the feeling of breath in the body,
Followed by attention in your jaw,
Followed by the touch of your clothes against your arm.
Followed by a new sound,
Just dancing between different things happening in this present moment.
The more you notice,
The more you sense that rhythm of presence flowing through your consciousness.
Keeping that awareness soft.
The glide between different aspects of this present moment,
Different senses,
Different experiences and different notes.
Arrive back into your body again.
Take a few intentionally deep breaths.
Breathing in through your nose,
Allow your exhale to be long and smooth.
Tune back in simply to the rhythm of your breath,
Watch the breath move through the body like a wave.
Arriving in this present moment with complete acceptance to all that's around and within you.
Everything is as it should be.
Whenever you feel ready to open your eyes if they were closed.
Enjoy the rest of your day.
