And let's begin by taking a few long deep breaths in and slow breaths out.
Opening your inhalations,
Lengthening the exhalations,
And feeling the body responding to your exhalations,
Allowing the body to relax and soften.
And starting to feel yourself coming in to this present moment,
Allowing the breath to settle to a natural rhythm.
As you bring your awareness into your sitting posture,
Feeling the contact of your feet on the ground,
Feeling the contact of your thighs and hips on your cushion or chair.
And starting to allow a sense of grounding,
Feeling supported by the surface that you're sitting on.
And then from that,
Feeling a sense of lift and elongation of the spine,
Having a sense of dignity as you're sitting tall.
And sitting tall but without any excess tension or rigidness.
So allowing any areas of tension to melt away,
Softening the eyes,
Softening the jaw,
Relaxing through your neck and shoulders.
See if you can let your shoulders just melt away from the ears.
Letting the belly become soft and relaxed.
Feeling your whole body sitting here.
Noticing the breath as it naturally allows the body to rise on the inhalation and fall on the exhalation.
Not having to do anything with the breath,
But rather just noticing the nature of the breath at this moment.
Allowing your awareness now to expand out to the sounds,
To hearing.
Notting go of any urge to know where the sound is coming from or to know what it is.
But rather just observing as the sound might arise and when it might pass away.
Starting to expand this awareness.
The body sitting and breathing.
And sounds coming and going.
And in this awareness you might notice things are pleasant or unpleasant.
And just noticing that in this larger field of awareness.
The body sitting and breathing.
Aware of sounds.
Aware as some things may be pleasant and some things may be unpleasant.
And letting your awareness expand even farther to encompass any mood or emotion that might And allowing that awareness to expand even greater to be aware of your thoughts as well.
And just like the sounds come and go,
Thoughts will come and go.
Everything within the field of your awareness.
Coming and going.
Understanding the nature of the present moment.
And if at any time this starts to become too distracted or too out there.
Perhaps just bringing the awareness to the hands or to the body sitting or to the breath just moving in and out.
Allowing yourself to focus on one thing.
And then perhaps opening the awareness to include all.
All experiences at this moment.
And you might notice what is the quality of your experience.
What is the quality of your awareness?
Perhaps there's a sense of expansion and openness.
Less resonance.
No longer being珍惜 in the end.
Lessness in the end.
And as we come to the end of the meditation,
Start to bring the awareness back to the body.
Feeling the body sitting,
Feeling the contact of the feet on the ground,
Feeling the weight and the contact of your legs and buttocks on the chair or cushion.
And taking with you this quality of awareness that can really take in all experience,
Not having to do anything,
But simply observe what is here now.
