Today's meditation is going to be about pure presence,
So let's just start by finding that comfortable position.
You might close your eyes and take a few stretches through your arms,
Your head.
We've got a few minutes just to arrive,
So let the shoulders roll out,
Let those big breaths come into the body.
It might be a really big breath in through the nose,
Out from the mouth if that feels good.
And just check in with your seat,
With your posture,
How does it feel?
Do you need to be a little bit more relaxed or does your spine need to be a little bit more straight and long?
Those lengthening breaths opening you up,
It feels like a big smile spreading through the body.
Can even feel nice to bring a palm to the chest,
Connecting to the joy of breathing and the joy of being.
That sweetness that's always here.
Just follow the next entire round of breath,
Feel every sensation.
Open your belly.
Scan your body,
Is there anything else that should melt a bit more?
The shoulders,
The face.
The whole back of your body melts like butter.
Before we practice any tools,
Let's just check in.
How do I feel right now?
Your awareness turns inward,
Breathing into the heart,
The tissues.
How does it feel to be here today,
Right here,
Right now?
Your awareness is waking up inside yourself to recognize the emotions,
Thoughts,
Sensations,
And the sounds that are registered in your inner space.
All right.
Breathing in another layer heavier,
Heart more open.
A sense of allowing and accepting.
The attitude and energy of acceptance spreading through the inner space.
Notice what that feels like to surrender resistance.
If you let go the unnecessary tension and pushing,
What remains?
If you let go of everything that isn't this moment,
Then what remains here?
Are you still present?
Breathe the thoughts,
The fullness of your being.
Of course,
Thoughts continue to move,
But as we breathe,
The heart opens.
We're connected to our being,
Softening around the thoughts.
The body softens again.
The heart is radiating presence,
Love,
And being.
Breathing in another layer heavier,
Heart more open.
Each breath opens the heart space.
A special kind of presence.
Breathing in another layer heavier,
Heart more open.
You might use a short pause between the breaths to open a gap between the thoughts.
Presence.
Stillness.
Being.
Being.
Being.
Be.
Understanding.
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In the heart space,
The sense of existence is the same being also outside your body.
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