In this meditation,
We're going to bring ourselves from the stories,
And judgments,
And commentary of the mind into full contact,
Full presence with what's actually here.
So,
We'll begin by just noticing the points of contact with your body and the floor or chair,
Whether you're standing or sitting or lying down,
Noticing those areas of the body that are in contact with another surface,
Whether that sensation is pleasant or unpleasant,
Just putting the energy into noticing that feeling of the body in contact.
You may also notice any sensations that are present in the body.
And so,
This might be the internal sensations of blood flow or circulation,
Digestion,
Muscle soreness,
Or structure of the bones.
If that's noticeable to you.
And now you might see if you can feel the movement of breathing,
Whether you feel that at the nostrils,
Or breath enters and exits,
Or in the expansion and contraction of the chest or belly,
Without trying to change the breath or make it happen in a certain way.
Just noticing the feeling,
The rise and fall of breathing.
And now let's check in with sound.
So,
Noticing the sounds you can hear that are close by,
Those that are distant.
Without evaluating those sounds as positive or negative,
Just noticing sounds that continue,
Sounds that come and go,
Those that get louder,
Quieter.
When you notice sound,
You don't have to forget about the body in contact with surfaces or the internal sensations.
We'll bring sounds to the foreground of attention.
And now checking in with the emotional state.
Any noticeable mood or state of mind without getting into the story or deciding whether it's a positive or negative state,
Just noticing if there's something like boredom,
Tension,
Agitation,
Anxiety,
Sleepiness,
Restlessness.
Just sensing,
Even if you don't have an adequate name for the feeling or mood,
The general feeling tone present in the mind and heart.
Again,
Not trying to change it,
But just noticing what is the feeling passing through or persisting or fading off.
If the mind becomes entangled,
You can always return to a simple sense of the feeling of breath or the feeling of the body in contact with another surface.
Maintaining some sensory anchor,
But being open to the change,
To the movements of sensations,
Sounds,
Thoughts,
Emotions,
Moods.
Seeing if you can observe the flow of these appearances and awareness without having to interpret them,
Push them away,
Or cling to them.
Seeing how it is to sit with what's here,
Allowing internal and external conditions to be just as they are.
NSac.
