Hello and welcome to meditation.
So let's just settle in and I know sometimes it's just not an easy time.
Sometimes we have lots going on and our minds are very active.
So I invite you to if you can for just this half hour that we have together to fully arrive fully arrive in your body in the space that your body is in.
So maybe closing your eyes would initially help and finding a position for your body that feels natural,
Comfortable and also that helps you to remain alert and attentive to what's coming into your present experience.
So as you find yourself right at this moment right where you are either with the eyes closed or with a soft gaze down below just collecting your attention to be just right here just right now bringing awareness to the body noticing that the body is fully present in this moment.
Even if thoughts come about things to do in the future or just about anything of the past notice that the body is just right here and right now and see if you can bring your attention to this quality of presence that the body offers.
And you might connect with this presence through sensations that are present in the body where you might feel parts of your body connecting with the floor or the cushion or chair or even your body touching your own body again maybe through your hands on your legs.
Coming from inside the body what's the sensation within right at this moment?
Connecting with the sense door of touch of the skin of this body.
Maybe you're noticing temperature on the skin.
Maybe the weight that you might feel off your hands on your legs or off your torso where you're sitting.
Possibly feeling the texture of your clothing.
Or off the floor beneath your legs your feet.
And expanding this awareness through the breath.
Inviting the breath to rise the belly,
Expand the ribs,
Feel in the lungs completely and exhale it out and fully.
Noticing the muscles around the body,
The tissues around the bones,
Maybe an area that you might feel constriction or tension.
Sometimes on her face,
Her forehead or the jaw.
Becoming fully aware of this present experience of the body through the skin,
Through touch,
Through sensation.
Allowing whatever thought that might pass by and pop up into your awareness to just float away just for now,
Just for this moment.
And you can even say I'll catch up with you a little later but just for right now bring your awareness,
Your attention fully to the body.
And as you connect with sense doors of your body see if you can notice the light coming through your eyelids giving you some sense of vision as well.
Just being curious of the sensation through your eyelids,
Through your eyeballs,
Of the incoming light.
Maybe allowing the back of your eyes to just relax and receive the light.
Without any effort.
And as you connect with this other sense door,
Maybe you can also expand to include smells with your breath.
Just noticing being very curious of what can I smell right now.
It might be that you can't really detect anything or maybe you can.
The invitation is to connect with the sense of smelling.
And sometimes we connect a lot of thoughts and memories with smells.
So I just invite you to notice if any of that happened.
And again whatever thought that came in you can thank the thought and just return to being in the sense,
Being aware of what it is to smell.
How does it feel?
And as you smell something or not,
You might also connect with the sense of taste inside your mouth.
A lot of smelling is connected with tastes in our mouth.
And maybe you can feel your tongue,
Your saliva.
And just noticing if there's any taste.
Either because you smelled something or because you just ate something or brushed your teeth.
Or sometimes coming from inside,
From your guts and having a taste on your mouth.
What can you taste right now without adding any layer of judgment?
Just knowing what's present.
Again,
Just noticing that each of our senses are happening by themselves.
We are just bringing awareness,
Bringing the attention to them.
But they are happening effortlessly.
There's this whole system called body just doing its thing without any effort on your part.
And you might now open your ears and bring the awareness to the sounds that are received Noticing the rising and the passing of each sound that comes into your ears.
There's no need to reach out for the sound.
It's a quality of receptivity,
Of simply being open and aware of the sounds that come and go.
And as you become aware of sounds,
You might also be aware of the space around your body where all the sounds are also there.
And see if you can transfer your awareness to this space where your body feels everything.
Where your body is present and receiving through all the sense doors.
In this space of awareness,
There's a body sensing.
There's sounds.
There's smells.
And many other objects that your awareness can perceive.
All right.
Everything thoughts that might come by.
They're also perceived.
They're also in this space where everything is included.
Everything is alive.
And see if you can be in this place in this space of awareness of everything.
Where whatever it is that comes by doesn't need to be grasped or avoided.
Where a bird can sing and stop singing and that's okay.
You don't need to make the bird sing again.
Where a thought can pop in and go away.
And we don't need to hold on to any of those.
Okay.
I invite you to connect again with the sense of hearing of sounds.
Notice what shifted from being in this space to coming to sounds.
If anything shifted for you.
And again bringing the awareness back to the other senses.
Taste,
Smell,
Vision or light through your eyes or your eyelid.
And again noticing if anything shifted in your body,
In your feelings.
And bringing awareness lessly to again the sense of touch.
Feeling your skin all around your bones,
Your body.
And connecting with the soles of your feet.
Feeling the earth beneath you.
And feeling this sense of presence of just being here now in your body.
