To begin this meditation,
Find your comfortable seat.
Once you have your seat,
Take a deep,
Deep inhale,
And a deep,
Deep exhale.
And then one more.
Inhale completely,
And as you exhale,
Let your eyelids drop down across your eyes.
Let your breath settle into a natural,
Even tempo.
The duration of your inhales beginning to match the duration of your exhales.
Take a moment to just listen.
Become aware of sound.
Hear the sound that is farthest away from your ears.
As you listen,
Feel the contours of your ears.
Feel the space that surrounds your body,
Curving around all sides of your body.
Feel how your body displaces the space that surrounds it.
Notice the sensation of air and cloth in contact with your skin.
Now,
Pull your awareness into your body,
Through your skin,
Into your muscles.
Feel the strength of your body.
Feel the buzz of your nervous system,
The rush of your circulatory system.
Feel air moving in and out of your body.
Pull your awareness even deeper into your body,
Into your organs.
And then all the way down to your skeleton.
Feel your body resting on your skeleton.
Feel how your skeleton supports the integrity of your body.
Feel the energy in your body.
Notice where the energy in your body is moving very freely and where the energy feels still or constrained.
Take note of any thoughts that have been occupying your mind and the feelings associated with those thoughts.
And just look at them from a distance,
Watching them as if they were being projected on a movie screen.
Take note of your sense of awareness.
How sharp or fuzzy does your sense of perception feel?
Notice the level of joy that you feel in this moment,
The happiness you feel simply by virtue of being,
Irrespective of any external condition in your life.
And finally,
Notice the distinction between all that you have observed and yourself,
The observer.
Notice how you,
The conscious observer,
Are different from all that you can observe.
Recognizing this distinction between your conscious self and all that you are conscious of.
Take a deep,
Deep inhale and a deep,
Deep exhale.
Allow the natural rhythm of your breath to return to your body once again.
And just sit for a moment and watch your body as it sits and breathes.
Then again,
One more deep inhale,
Deep exhale,
And on your next inhale,
Gently open your eyes.
