Hello.
A lot of people talk about mindfulness practice in terms of letting go.
At Instill,
We prefer to think of it more in terms of letting be.
We're not really trying to let anything go.
We're trying to let things be as they are and to be with what is.
This practice really dives deep into that experience of being with,
Of letting be.
So I invite you to take a nice upright posture.
This is a good practice to do eyes open with a soft downward gaze and you're welcome to close your eyes as well.
I invite you to start breathing into your belly and letting the rise and the form of your belly draw your attention in.
Now with your attention,
Honed a little,
Let's turn our attention to the body and just allowing awareness to land where it does and through the attention placed wherever it is in your body.
Just noticing what shifts as a result.
Allowing essentially your body to meditate you.
Your body becomes in essence the source of attention.
When your attention shifts,
When you find yourself distracted,
When your mind starts drifting,
Return your attention to your body,
Allowing your body and its sensations to draw you in like a magnet.
Checking in with your attention.
Returning your attention to the body if it's elsewhere.
Allowing your body to meditate you.
Detaching from any particular bodily experience or any definitions or explanations or stories you may have about what you're experiencing in your body.
Just being there,
Being present with the experience of your body.
Allowing your attention to the body.
Shifting your attention now to breath and the experience of being breathed.
Allowing your breathing to meditate you.
Seeing the experience of that breath,
Of each breath.
Allowing your attention to the body.
When your attention wanders,
Allow your breathing to draw it back like a magnet as your body meditates you.
Not attaching to any ideas of what the breath should or should not be,
How you should or should not breathe.
Allowing your attention to the body.
Just allowing that breath to bring you back like a magnet.
Allowing your attention to the body.
Allowing your attention to the body.
Allowing your attention now to shift to mind.
Allowing your mind to meditate you,
Letting be any thoughts,
Concepts,
Ideas,
Plans,
Just letting them be.
Memories,
Let them be.
Just let your mind occupy the entire experience like space.
Letting your mind meditate you.
Letting go.
When your attention shifts,
Just recognize that that attention occurs within the space that is mind.
Just a little peace of mind.
We want total peace of mind.
So when your attention shifts,
Allowing the experience of spacious mind to draw your attention back,
To be the whole of your attention.
Letting go.
All sounds,
All sensations,
All movement is occurring within mind.
Allowing mind to meditate you like space.
Allowing your attention to the body.
Allowing your attention to the body.
Allowing your attention to the body.
Now slowly allow your attention to return to your breathing.
Gently shifting back to your body,
Noticing the sensations in your body.
Move into giving yourself a bit of a stretch or a shake or a wriggle.
Thank you for your practice.
