Hello and welcome to meditation.
So I invite you to close your eyes or maybe find a soft gaze and just feel your body.
Find a position that is comfortable,
That brings in ease.
Adjust whatever feels needed at this moment.
And just check in to see where at within the body realm,
Noticing where the body might feel a little bit more tense or relaxed.
Maybe connecting with the breath inside the body,
The flow of the breath moving through the body.
And also expanding your awareness from the body out to include your mental state.
Possibly the kind of thoughts that are passing by,
Not to make them stay or go,
Just to notice.
Is the mind agitated?
Is it calm?
Just checking in,
Allowing the mind to be just as it is.
With all the planning or the worrying,
You can just know what's present and welcome however the mind is right now.
Noticing maybe how the mental state influences the body and vice-versa.
How's the body reacting to the mind?
Just getting to know what's present and the little patterns of conditioning.
And since you're noticing,
Maybe expanding to notice the emotional body as well.
Paying attention to feelings,
Emotions that are present in your awareness in this moment.
Again nothing to change,
Nothing to say go away or stay.
Just to check in and an acceptance of things as they are.
Simply because they are.
An opening of space for whatever it is that is present to be here.
And once more noticing the interconnection of all these bodies,
The emotional,
The mental,
And the physical.
Maybe noticing how one influences the other.
How this system that we call human just works as a system.
As a whole we are integral.
We are not only one body but all of those.
And we are also the result of those bodies in interaction with our environment.
So noticing the space that you can feel around.
The social interactions,
The objects in space,
The presence of light in the room,
All of the other elements of the environment that also have an effect on this system we called human.
And just keep noticing moment by moment whatever it is present in your awareness.
And just keep noticing moment by moment whatever it is present in your awareness.
And maybe a particular thought popped in your mind.
Just notice.
And once again return to the awareness of the whole,
The physical,
The mental,
And the emotional bodies.
And as you notice these bodies you might also notice you noticing there's something else beyond body emotions and thoughts that just notices everything.
That is aware.
And see if you can be aware of that which is aware.
And if you can be aware of that which is aware.
Who is aware of that?
And it might be that the mind tries to make sense of it and create a path and understand but that also can be noticed.
That also is an object in awareness.
How does it feel to simply be aware or be awareness?
To be this loving presence,
This loving space where all things that are observed can simply be as they are.
Where everything is welcomed.
Without judgment,
Even the judgment is welcomed.
How does it feel to surrender all identification with objects?
And to simply notice these objects.
To notice from this place of acceptance,
Of welcoming.
And if at any moment something takes your awareness away with some identification that's also welcomed.
And you can simply notice and return to awareness.
Gently,
Lovingly aware.
And from this place of loving awareness,
Recognize again the physical,
The mental,
And the emotional bodies.
Maybe you can feel the space,
The acceptance that is available to the whole that you are,
To the fullness of your humanity.
Again,
Just to notice it might be that your experience is a little different.
So just check in what's your experience right now.
As awareness,
Being aware of the body,
The mind,
And the emotions.
And so I invite you to just drop everything.
Drop any effort to try and see and feel and be aware.
Just drop it and see what's left.
And you're not trying to be aware.
See if you can do less,
Put less effort,
And just be.
Knowing nothing,
Just being.
Being with whatever it is that arises,
Whatever thought,
Whatever emotion,
Whatever sensation in the body,
Whatever input from the environment.
Just observing the natural functioning of the system.
This relatively fragile system that we call human.
And so I invite you to,
If you feel comfortable,
Put your hands on your heart.
Feel the warmth of your hands.
And as you notice the system,
The fragility of the system,
The conditioning of the system,
You might offer to the system your love,
Your understanding,
Your compassion.
And you might even say thank you.
Thank you to the body for all that it does,
For all the functions,
All the little works behind the scenes that keep this body alive without a lot of effort,
How it breathes naturally without needing to think about it,
How all the organs work,
Offering gratitude and love to your body.
And doing the same with the mind,
Thanking the mind for the analytical work it does,
For the creative work it does,
For trying to control even.
It does that out of love,
Out of wanting to preserve you.
So you can thank the mind for all that it does,
For how it works.
And you can also thank your emotions,
Your ability to feel fully,
To be alive,
To feel both negative and positive emotions,
To allow you to be a human.
And if you had your hands on your heart,
You may place it back on your legs.
Maybe extend the gratitude to the environment,
To the others around you,
For your social interactions,
Offering gratitude and love for the conditions around you.
And once more feeling,
Checking in,
Noticing the system,
The response of the system to gratitude,
To love.
