Good morning.
Welcome to today's meditation.
The topic for today is awareness of your surroundings.
Before we begin and before we close our eyes,
Take a moment to look to what's around you.
Perhaps you're sitting in your living room and you acknowledge the couch.
Perhaps a table.
Perhaps some flowers.
Perhaps you're sitting in your bedroom and you can see and acknowledge the position of your bed,
The color of your walls.
Wherever you're sitting for this meditation,
Truly see with your eyes wide open what's around you.
Have you stopped before to truly see,
To truly look and to truly acknowledge?
Even if you have been living on your space for quite some time,
When was the last time that you truly stopped?
Look at the pictures on the walls,
Decorations around your house.
So with this in mind,
Come into a comfortable seated position,
Spine erect but not too rigid so it doesn't hurt your back.
Drop your shoulders before you even close your eyes.
Acknowledge what's supporting your seat this morning.
And let's take a slow breath in through our nose.
Open your mouth and ever so gently release it out.
Let's do that one more time,
Slow breath into your nose.
Open your mouth and gently sigh it out.
Now I invite you to gently seal your lips and softly allow your eyes to close.
Take mental note of the sensations traveling throughout your body.
Any feelings beginning to arise while you're sitting,
Begin to acknowledge the same way that you just acknowledge your surroundings before you close your eyes.
Let's do the same now.
For the most part,
We begin meditation and you start fighting with your thoughts,
You start fighting with your sensations and anything that's getting on your way.
And in reality,
What needs to be done and what needs to happen is just pure acknowledgement and awareness of what's happening within you.
I invite you to choose the focus of attention around your breath.
You can focus on your inhale and your exhale through your nose.
Or you can choose to rise and fall of your belly with your breath.
Or perhaps you choose to acknowledge how the breath is traveling all the way down into the very tip of your big toes and how it's coming out and traveling all the way up onto the leaves through your nose.
Let's focus on your chosen point of attention.
If at any point your mind starts to wander,
Just acknowledge your thoughts.
Be aware of them rather than fighting against them.
And come back to your breath.
Bulbousness of view.
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Be gentle with your sensations.
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