Hello and welcome to meditation.
I'm going to ring the bell once to start and three times at the end.
So again,
As you connect with yourself fully,
You invite all of yourself to be present,
Just as it is.
However it is that your mind is,
Your heart is,
And your body is right now,
Is welcomed.
And as you find a comfortable position for your body,
You treat it with kind and loving awareness.
You notice where it needs to adjust,
How it needs to sit to feel comfortable,
And you give it to the body.
And then you connect with the sensations of your body,
Just as they are.
Noticing maybe the soles of your feet.
Noticing what kind of texture can you feel in the soles of your feet.
What's the temperature?
And remain in the sensation,
Even though the mind answers with the word.
Always return and remain in the sensation,
Bringing awareness to the soles of your feet.
And as you feel the sensation,
Feel also the connection of yourself with all other beings that are stepping,
That are onto the same planet.
You're all with our feet on the same planet,
And we are all connected.
And if you happen to be seated cross-legged,
It's just your legs are connected,
But it's the same idea,
That we are all connected.
Not only with each other,
But with the earth itself.
And as we feel our feet or our legs touching the ground or sit bones,
We feel ourselves not just as ourselves,
But as this big community of nature and all beings.
And we can bring awareness also to the rest of our bodies.
Feeling where sensations can be felt just naturally.
Maybe you feel the palms of your hands.
Maybe you feel your belly moving with the breath.
Maybe you feel the chest and the shoulders.
And the same movement,
Riding the waves of the breath.
And maybe you can also feel the breath on your nostrils and the sensation of temperature,
Maybe texture.
And as you feel the breath coming in and leaving the body,
Once more you notice the connection.
You're all breathing the same air.
We're all connected through the breath with both nature and each other.
You're connected through the ground,
Through our feet,
Into the earth,
Stepping in the same planet,
Cultivating the same soil.
And we are also connected through our breath,
Through the space around us and the air that we share with each other and with nature.
And as we feel this connection deeply inside us,
As we feel ourselves,
Not just as ourselves but as part of this whole planet,
Of this whole community of beings,
We realize that the air is given.
The terrain,
The soil,
The planet,
They're all given.
We don't need to do anything to just have the soil beneath us,
The earth,
To step on,
To have the air to breathe and be alive.
It's all given.
And maybe we can rest in this sense that it's given.
And if any thought come by and your attention flies out,
Just kindly,
Restfully bring back to all that is given,
Offering yourself this moment,
Giving yourself this moment to simply be with what's given.
And maybe you can have a sense of appreciation,
Of gratitude for all that is given.
Connecting the awareness with the ground,
The earth,
The planet,
And all beings,
All beings that are stepping on this planet,
We're all beings connected through the earth.
And we are also connected through the air,
Through our breath,
What keeps us alive,
And it's fully given.
I invite you to feel in your body at the same time if it's available for you,
The soles of your feet,
The air coming through,
And the state of your whole body in simply being with what's given in deep appreciation for all that is given,
In deep appreciation and gratitude for life.
Don't guess what it's worth,
It's worth coming on board.
Settling in to the resting of being.
Simply being.
It's all given.
The breath.
The earth.
And as you feel this gratitude for all that is given,
As you feel this deep appreciation for the breath that keeps you alive and the earth that supports you and connects you with all beings,
Maybe you can extend this gratitude and this wish for all beings to feel this gratitude.
Feel and be aware of this connection.
So I invite you to connect inside your heart,
Inside your body,
Where gratitude is felt.
Connect with that sensation,
With that feeling of gratitude for the simple things,
For the things that are given.
And as you feel this quality of sensation that we call gratitude,
See if you can expand that from inside you,
Everywhere around you,
To all beings that you are connected to through the earth,
Through the air,
Sending out wishes for them to be able to feel and recognize all that is given,
To come back to the simplicity of life and to be grateful,
Even if it's just for this moment.
May they feel this gratitude.
May this gratitude,
This appreciation inside me reach every being around.
May each and every being be aware of what's given and be able to rest and feel grateful for it,
Even if it's just for this moment.
And as I ring the bell for us to and or practice,
I invite you to listen to the waves of sound that is also connecting us.
Sunshine.
