The intention of this meditation is to allow you to feel a sensation of expansion as though your awareness is able to stretch into the space beyond your body.
This practice will leave you feeling calm,
Open,
And peaceful.
We'll start in a grounded way by first feeling your body physically.
Then we'll move into allowing the awareness to expand beyond the body.
This will give you a taste,
A sense of freedom and openness.
Let's begin.
So start by taking some breaths.
Notice as you breathe in that you can expand up and then when you breathe out you can relax into the seat.
Notice the sensation of your seat as it contacts the chair or the floor.
Put your awareness on your feet as they rest on the floor.
Put your awareness on your hands as they contact your lap.
Put your awareness on the top of your head,
On your forehead.
Notice if you can feel that air against your skin.
Put your awareness on your face,
Your jaw,
Your neck,
Your shoulders,
Your torso,
Your arms,
And your legs.
Can you feel the clothing against your skin?
Can you feel the air against any exposed skin?
Can you be aware of the entire body sitting,
Being?
Can you notice the breath as you're being breathed?
The wave-like movements as your chest expands and contracts.
If a thought comes into your mind that's not a problem,
When you realize you're having a thought,
Just acknowledge it and when that thought is ready to go away,
Come back to feeling of the body,
Noticing what it feels like to sit here breathing.
And when you're ready,
Allow your awareness to go beyond your body.
Can you become aware of the space around your body?
If there's any sounds in the room,
Can your awareness extend to the sounds and feel the space between you and the sound?
Can your awareness extend to all this space in the room?
And you might become aware of a sensation inside your body and that's not a problem.
It's possible to be aware simultaneously of the space around your body and your body itself.
Both can be held at the same time.
Nothing needs to be done about any sensation.
Being aware of it is enough.
Nothing needs to be done about any distracting thoughts.
Being aware of that is enough too.
Can you allow your awareness to extend beyond the room?
Into the space beyond where you are.
Into the sky beyond the trees.
Up to the clouds.
Beyond the clouds,
Can you allow your awareness to take up that much space and still be aware of your of this body sitting and breathing?
The awareness is at once on the body and on the space beyond the body.
Can you surrender,
Relax into that expanded awareness that expands as far as you can go?
Just rest in the expanded awareness.
It feels like sighing or taking a deep breath.
Can you at once be aware of the space around you and where the air touches your exposed skin?
Can your awareness hold both at the same time?
Notice your breathing and be aware of the space beyond your body that extends farther than you can see.
Okay,
It's time to come back into your body.
Bring the awareness back from beyond the clouds.
Bring it closer to your body around the trees.
Bring it back into this room.
Bring it back fully into your body.
You can feel your body sitting,
Breathing.
You notice where your body touches the floor,
The chair,
Where the air touches your skin.
And you're going to slowly open your eyes and take in the objects around you.
Thank you.
