This is a 10 minute meditation to help you be in a greater sense of awareness,
Inner spaciousness and presence through what we might call the gateway of silence.
This meditation is not about focusing on a particular object of concentration,
But rather you are invited to become aware of the innate living silence within you by finding that it's part of your very nature,
As it is in all things.
So I invite you to begin to let yourself settle down.
Allow yourself just to be where you are right now.
Notice the difference in your body,
How it feels between making yourself settle down for meditation and allowing yourself.
You can allow your eyes to close if that's okay.
But wherever you are,
Just begin to settle in through your body.
Feeling your feet on the floor.
Being aware of your legs.
Your weight against the seat.
Where of your lower back?
Your middle and upper back?
Shoulders?
Your arms,
Your forearms,
Your hands?
The back of your neck?
The back of your head?
The top of your head?
Allowing your forehead to be soft?
Your eyes to be soft?
Allowing your jaw to relax?
Aware of your whole head?
Aware of the throat?
The chest?
The abdomen?
Your whole body?
And just noticing that you're breathing already,
That your body is breathing.
I invite you just to take three slightly longer breaths in.
So we breathe in,
And we allow that just to go out naturally.
Breathe in,
And allow that to go out naturally.
Last time.
Breathe in,
And allow it to go.
And just returning to the breath,
Moving your body.
Letting your hands be relaxed in your lap or on your knees.
Gently upright in your posture,
But not forcing.
And of course you're aware of your mind.
So allow yourself to notice the energy of your mind.
Can you allow yourself to be more in the noticing,
The space of noticing,
Than caught up with the thoughts?
Not judging or criticizing.
Just simply aware of the movement and energy of the mind.
And just letting it be,
Without getting too involved.
Noticing your emotions.
Just the energy of your emotion.
And noticing that you can notice that.
Allowing yourself to rest into the space of the noticing.
And you can hear the sounds around you.
You can hear the sound of my voice.
And notice your feeling towards those sounds.
Are you naming them,
Labeling them,
Judging them?
So just not being so involved in the measuring process.
But just allowing them,
If you can,
To be there.
And whatever sounds are around you.
Whether they are what we might call pleasant or less pleasant.
Notice that you can hear a space between every sound.
And see if you can allow yourself to be as aware of the spaces in the sounds as of the sounds themselves.
Perhaps you can notice that you are aware of a space beneath each sound.
A silence from which that sound arises.
Notice the space between your breaths.
Space in the breath.
Space between the sounds.
And noticing how this feels for you.
Perhaps you can feel something more original of yourself here.
Your awareness.
Your own stillness and beauty.
Notice that this awareness is not something that you are creating.
It's just you.
How any alternative human being can comprehend that hearing is actually just another feeling,
This is an example of erste-mental thinking.
But your actual experience of experience moves your apologetic distractions away from your experience.
Sometimes,
You can see companies buying a renovation at the $10 million price tag,
With a rubric on the side of the And so this meditation ends.
Please feel free to come back to this meditation as often as you like.
May it be of service to you today and whenever you use it.
Have a beautiful day.
