My name is Gerald Blomile,
And I've wrote and recorded this podcast meditation for you.
Enjoy.
Sit comfortably.
Be aware of the position of your body and feel its weight.
Relax your face,
Your jaw,
Your eyes,
Your shoulders.
Notice that your body is breathing all by itself.
Let your attention sink from your head to your throat.
Let it sink further to your chest and heart,
And further still to your stomach,
And right down to your legs.
Be aware of where your body is supported,
And feel the weight of your whole body right down to your feet.
Be aware of your whole body being grounded.
Enjoy the simplicity of being physically present in the here and the now.
Recognize any physical tension and let go of it with your out-breath.
Recognize any emotional tension and let go of it with your out-breath.
Recognize any tension in your mind and let go of it with your out-breath.
Feel relaxation and calmness spreading throughout your whole being.
Move your attention to your sense of hearing.
Be open and sensitive to any noises you can hear.
Be aware of background noises that you don't usually notice.
Try not to name them.
Just listen to them like the patter of raindrops.
Notice that hearing with an open focus happens without effort.
Be aware of the silence that surrounds you.
Notice how all sounds arise in it,
How they change and disappear.
Expand your awareness.
Let it spread out.
Sense the vast,
Wide quality of awareness.
Ask yourself,
Who is aware of the sounds and the silence?
And feel the answer,
I am.
Let this feeling of I am resonate in your body.
Now drop the am and just feel the eye.
Move your attention to the middle of your chest and drop the eye.
Experience the quality of being present in your heart.
Notice that there is no experience apart from consciousness.
Consciousness always happens in your awareness.
Feel that you are present,
Alive,
Breathing,
Feeling,
And notice that nothing can be experienced separately from awareness.
Every object of awareness appears in consciousness.
Allow the witnessing consciousness to dissolve into open space.
It's just me.
Everything is happening right now in this moment.
In consciousness you are vast and peaceful,
At one with the universe.
If a thought or feeling arises,
Notice how it appears,
Changes and dissolves into consciousness.
We are nearing the end.
Bring your attention back to your body.
Feel its weight.
Feel grounded.
Notice your breath and that you can only breathe in the present moment.
Take the present moment,
The here and the now,
Into your true home.
It is the only home that we have.
I hope you enjoyed this podcast.
I invite you to support the project with a donation.
You can find more information on blomire.
Berlin or in the text to this episode.
