To begin our meditation today,
Let your habits arrive in this moment,
Whatever that means to you.
It might be taking a full inhale,
Followed by a long,
Slow exhale.
It might be allowing your body to move and then settle where it feels most comfortable.
It may simply be setting the intention that you're going to meditate.
See what feels right for you in this moment.
And when you feel settled and ready to begin,
See if you can gently expand your awareness to your surroundings.
Maybe beginning to notice any sounds as they come,
As they go,
Or perhaps noticing how the space you're in feels to you right now.
The air temperature on your skin,
How your clothing feels,
The spaciousness around you.
See if you can allow your awareness to float gently from sound to sound,
And from sensation to sensation.
Okay.
.
If you find that your mind has wandered elsewhere,
Which it will,
It's completely natural.
Gently draw your attention back to your surroundings,
Whether that was the sounds as they come and as they go,
Or whether it was how the space around you feels.
You may find that your awareness is drawn to taking in all of those.
See what you feel drawn to today.
It's very common for our minds to make judgements.
And offer opinions on things.
And in this place of awareness that we're in together now,
You may observe these judgements and opinions coming up for you about those sensations or those sounds.
They might be fleeting or more long lasting.
Just see if you can notice them,
Allowing them to pass on by.
The poet Morgan Harper Nichols wrote,
Let today be what today needs to be.
See if you can notice how your body responds to these words.
Are you able to allow this moment to be what it needs to be?
Can you allow this moment to be how it is?
Whatever sounds,
Sensations,
Judgements or thoughts are present.
Can you simply allow it all to be just as it is?
And observe it from this place of spacious awareness.
Can you please Hutic Saying Let today be what today needs to be.
You may even notice judgements coming up about how you respond to those words,
Or if you feel unable to allow this moment to be as it is.
I'd like to take this moment to reassure you that it is all perfectly okay.
See if you can allow that judgement to be here along with all the others.
Can you observe it and watch as it passes by?
Allowing this moment to be exactly how it is.
See?
.
Gently allowing yourself to reach the end of this meditation practice now.
Perhaps nourishing yourself with a deep,
Clearing breath.
Or allowing your body to gently move in the way that it feels it needs to.
Holding a moment,
If you feel able to,
To express gratitude towards yourself for bringing you to practice today.
And allowing all that you did.
And when you feel ready,
Moving gently into your day.
I thank you so much for practicing with me today.
I hope you have a wonderful day.
I hope you have a wonderful day.
