This is a short body awareness meditation that you can do as a formal practice or take a few minutes to do at any time during the day.
Begin by pausing whatever you've been doing and come into stillness sitting comfortably.
Let your eyes gently close or keep them half open with a soft gaze a few feet ahead of you.
Bring awareness to your body and whatever sensations are present.
Feel the contact with the surface beneath you opening to whatever sensations are present.
Hardness,
Pressure,
Heat,
Tingling,
Pulsing.
Feel the contact of your feet with the floor and any part of your body with another part.
One hand on the other or in your lap or on your knees.
Feel the sensations in your chest and belly breathing into whatever is present.
Bring awareness to your breathing and notice whether it's relaxed or tense or somewhere in between.
Meet it as it is and invite a relaxing of the breath and the body.
As you bring awareness to your body,
Sense if there is any stress,
Tension or anxiety associated with the sensations and meet whatever is present with a kind and friendly attitude.
Stay with whatever sensations are present and watch them come and go.
Eb and flow.
Stay with whatever sensations are present and relax.
Sitting in a way that's relaxed and alert.
Meet whatever is present with a kind and a friendly and a non-judging attitude.
Just letting this moment,
This feeling be just as it is.
As the poet Dorothy Hunt says,
Peace is this moment without judgment.
This moment in the heart space where everything that is is welcome.
