Welcome to your daily meditation practice.
I'm Heather Stang To begin find a comfortable seated position that is supportive but relaxed This could be in a chair or on a cushion and Once you have found your seat you can either close your eyes or Find a spot just in front of you upon which you can gaze softly Invite your awareness inward and begin to scan through your body starting with the topmost point of your head and Working your way down noticing the sensations that are present in this moment If you find any unpleasant sensations remember that you don't need to fight against them You might simultaneously notice your breath and invite your body to settle in If you notice parts of your body that are feeling good or relaxed or open you can notice those two with a quality of curiosity rather than attachment Once you reach your feet invite your awareness to slowly drift back up your body and remember that the experience of sensation that you're having is Occurring in the here and now and so that can be your first invitation to make contact with the present moment From that perspective Consider what your intention is for this practice What is your aspiration?
Your motivation?
When you find yourself off track what will bring you back?
When you find yourself off track what will bring you back?
During this practice if you find yourself drifting off to the past Thinking about the future or falling down a rabbit hole.
You can always bring yourself back Remember that's where the magic is in the practice is beginning again and again and again Just noticing body You might notice that there's kind of a dance of life force areas that tangle Aries that pulse areas that are still Notice your breath and find the place in your body where your breath is most noticeable And allow your awareness of body to drift away as you focus on this one part where your breath is interesting Where it's arising And take in three full deep breaths Expanding your body on the inhale and letting go on the exhale Your breath now returning back to a natural effortless rhythm Letting go of the technique of breathing and just letting breath breathe itself And letting go of the breath itself And letting go of the breath itself And letting the breath breathe itself You may wish to gently label your breath in out out Or count your breath To help create focus and concentration in the moment And see if you can simply stay with your breath You You Beginning again whenever you fall away and Using the label like a subtitle to your breath rather than the headline The breath is the experience the label is the invitation to come back You You You You When you feel that your gaze Upon the present moment is steady let go of all technique and simply rest here in choiceless awareness You allow whatever arises in your field of experience To simply show up Hang out and leave on its own time without Attempting to control it Change it fix it adjust it simply notice Your breath might be your anchor to let you know that you are present that you are here And if you feel you get totally Side tracked you can always come back to the breath and back to labeling the breath gently Remembering if you have to start again 10,
000 times that is not a problem You remember if you have to start again 10,
000 times that is not a problem You You You You You You You You You You You You You You You You You You You You In the time that remains you may wish to send loving kindness to yourself And to all beings everywhere May I be happy May I know peace May I be free from suffering May I be free from suffering May all beings be happy may all beings know peace may all beings be free from suffering You
