Welcome to this meditation.
Let's start with a question people often ask.
Should I have my eyes open or closed?
The answer is whatever feels comfortable for you right now in this moment.
For this session,
You might close your eyes.
Or soften your gaze.
Now,
Take a moment to find a posture that embodies both wakefulness and relaxation.
Sit or lay with a straight back to maintain alertness.
And let your shoulders relax and settle down the back.
Rest your hands wherever they feel comfortable.
Gently relax the muscles in your face.
Releasing any tension you might notice.
Check in with the brow.
Check in with the jaw.
Start to allow your attention to drop from your head down into your body.
We spend so much of our time in our heads,
Thinking,
Worrying,
Anticipating,
Planning.
For now,
Let's shift our awareness downward and reconnect with the body.
Begin by noticing your breath.
Feel the sensations.
Let your attention rest gently on the breath,
Like a piece of cork bobbing on the surface of the ocean,
Following the rhythm of the waves.
Breathing in.
.
.
Breathing out.
N.
.
.
And out.
.
.
After spending some time focused on the breath,
Let your awareness expand.
Allow it to become more open and panoramic,
Like a clear blue sky or a stage in a theater.
Imagine you're observing everything that arises in your mind.
Thoughts,
Memories,
Emotions,
Sounds,
Or physical sensations.
Just like being in the audience,
Watching actors on a stage.
There's no need to run onto the stage and engage with what you see.
Simply observe with a sense of curiosity,
Warmth,
And openness.
Whatever arises is welcome.
Thoughts may trigger irritation,
Sadness,
Or joy.
Merely watch them as they come.
Let them stay for a while.
And then melt away.
Sometimes,
You might notice that a thought has kidnapped you,
Like being tossed into the trunk of a car and driven off to the past or the future.
If that happens,
Gently guide your attention back.
Re-center yourself.
Take a breath.
And broaden your awareness once again.
As we near the end of this meditation.
Consider taking this practice into your daily life.
For example.
.
.
When you're stuck in this slow-moving lane of traffic.
Use it as an opportunity.
When you're standing in a slow-moving line at the supermarket,
Use it as an opportunity.
Instead of becoming irritated,
Turn your gaze inward.
Follow a few of your own breaths.
And observe your thoughts and emotions with curiosity,
Like a scientist studying your mind.
Even 30 seconds or a few minutes of this practice can make a difference.
Over time,
You might notice a greater sense of ease,
Spaciousness.
And lightness in your life.
A sense of calm and clarity.
Take a breath.
Let it go.
We'll close this session.
By gently blinking our eyes open.
Turning our gaze outward.
And re-engaging with the world around us.
Thank you for practicing with me today.
