The intention of this meditation is to develop the capacity to surrender to the present moment,
To let go of the need to do anything about the content of our thoughts or about our emotions or feelings in the body.
This practice will help you to gain the ability to be okay with what is in any given moment,
Which is an empowering way to move through the world.
Let's get started.
Begin by taking a few deep breaths.
As you breathe in,
Extend your spine up.
And as you breathe out,
Allow yourself to relax into the seat.
Now notice you're sitting.
Notice the support you're receiving from the chair or the floor.
Really relax into that support and feel the ground rising to meet you.
And notice that there's nothing you need to do to receive this support.
And notice the support that the foot receives as it rests on the ground.
Notice there's nothing it needs to do to receive this support.
And notice that the head sits on top of the shoulders and there's nothing it needs to do to receive the support to do that.
It can just rest.
The head can rest on the shoulders.
And the shoulders can rest on the spine,
The torso.
And the torso just rests on the hips.
And the hands can just rest in the lap.
Put your awareness on the entire body sitting.
In this moment,
There's nothing the body needs to do to receive the support of the ground to sit.
Put your awareness on the breath.
Notice that the body is being breathed.
There's nothing you need to do to continue breathing.
Your body automatically breathes.
Now if a thought enters your mind,
That's not a problem.
It's the mind's job to spit out thoughts.
But in this moment,
There's nothing you need to do about the content of the thought.
Putting your awareness on the thought is enough.
That thought will subside and disappear when it's ready.
But can you surrender,
Rest in the knowledge that there's nothing you need to do about the content of the thought?
Let it be.
Notice it.
And eventually it'll go away.
But then you can put your awareness back on the body and the support it's receiving from the ground and the fact that it's being breathed.
Similarly,
If there's a sensation in your body,
The emotional response,
A feeling,
Putting your awareness on that is enough.
There's nothing you need to do.
You don't need to change the sensation.
You don't need to wonder why it's there.
Worry that there must be something wrong.
In this moment,
Can you just allow it to be,
Knowing that it'll go away when it's ready?
And in the meantime,
Wherever your awareness naturally goes,
It's just fine.
Nothing needs to be done to change it.
If it feels comfortable,
You can allow your awareness to be on the body and the support it's receiving from the ground or in the breath.
And when the awareness is pulled away into a thought or a sensation,
That's totally normal.
When you realize that your attention has been pulled away,
You can allow it to stay there until the awareness is ready to go back to either the support from the ground or your breathing.
Try this for a few minutes.
Many,
Many steps count.
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