Hi,
I'm Jessica Graham.
I'm going to take you through a guided meditation that will help you to wake up.
Start by sitting comfortably and closing your eyes.
Take a few deep breaths and feel the air moving in and out of your body.
Let it be that simple,
Just feeling the sensations of each inhale and each exhale.
You can allow your breath to be normal now and relax as you breathe,
Just inviting any areas of tension to release,
Softening your eyes,
Your jaw,
Your shoulders,
Relaxing your stomach,
Your hips,
Your seat,
Your pelvic area,
Anywhere else where there's tension present.
Remembering it's okay if the body doesn't relax completely.
In fact,
If you're sitting up,
It won't because you're using some muscles for sitting.
But wherever possible,
Relax.
Waking up in the spiritual sense doesn't have to be this special thing that only happens after several lifetimes of meditating.
It's something you can do right now.
It's hard to notice that you're already awake because it's so close.
It's already part of you.
You're already part of it.
It's like being a fish in water and not realizing that you're in water.
You are in awakening presently.
I'm going to offer you a few tips to start to notice this.
Begin by staying with the body and just feeling it.
This is your body right now.
You can feel your face.
You can feel your hands.
You can feel your butt on the seat.
You can feel the air moving in and out of your body.
All of that is happening right now.
You are awake to this present moment by simply feeling your body.
Now extend your attention out into sound.
Even if you're in a quiet environment,
There are probably still some sounds,
Including the sound of my voice.
Just listen to them.
Hear the sounds.
These sounds are happening in the present moment,
And you are awake in the present moment by simply listening.
Wake up to each sound that arises.
This is being in the now.
Present.
Alert.
Awake.
Now,
Open your eyes.
Begin to allow the sights of your environment to become crisp and clear.
Simply see what you are seeing.
When thoughts about what you're seeing arise,
Come back to simply seeing.
See the colors.
See the shapes.
See the space between the objects.
This is the present moment.
You are awake to the present moment by simply seeing.
Now allow the sights,
The sounds,
And the sensations of your body to all be a part of your experience.
Just be with it.
You don't need to do anything.
You don't need to figure anything out.
Just feel,
See,
And hear.
This is the present moment.
You are awake to the present moment.
Your thoughts may pull you into past and future.
They may pull you into fears and worries.
Your thoughts may pull you into random things that don't really have anything to do with anything.
That's okay.
You don't need to try to control your mind.
Instead,
Just recognizing that the mind is doing what it does and then returning to simply being present with what is.
That includes the mind,
So you don't need to shut it off.
Anything that's arising in your experience is part of the present moment.
You are awake to the present moment.
Feel the aliveness with each breath.
See the richness in the environment around you.
Hear the tapestry of sound arising and passing in every direction.
Allow yourself to sink in and become one with all of it.
Your mind is only one small part of experience.
When you find yourself narrowed in and attached to thought,
Remember how much more there really is.
How much more you really are.
You are not your thoughts.
You are vast,
Mysterious,
And expansive.
Wake up.
Wake up.
This is the present moment.
There is nothing that doesn't belong.
There is nothing that needs to be excluded.
There's space for all of it.
Allow yourself to fall deeper and deeper in love with the beautiful,
Vast,
Mysterious experience of being.
As this meditation comes to a close,
There's no need to stop being awake.
Stay with what you can hear and see and feel and taste and smell.
That's really living.
Enjoy.
