Meditation on body sensations.
Sit comfortably on a chair or on a cushion on the floor.
Find a way to sit so that you can be both comfortable and stable.
And try to keep a straight back.
Allow your eyes to gently close.
If you prefer,
You may keep them slightly open in a soft gaze in front of you.
Feel the support of whatever you're sitting on.
Let your body relax,
Knowing it is supported by the ground beneath you.
And become aware of the sky and the heavens above you,
The openness,
The spaciousness.
You may also become aware of a sense of spaciousness that surrounds you.
Know that you have the qualities of earth within you,
Of stability and grounding.
Know that you also have the qualities of sky within you,
Of clarity and spaciousness.
Notice your breath,
Simply bringing your awareness to it without trying to control it.
Let it find its own pace,
Its own rhythm.
Feel the breath wherever it makes itself known.
On the place beneath your nostrils or on your chest or stomach as it rises and falls.
As you continue to sit and feel the breath,
If you notice any strong sensations in the body,
Allow your awareness to go to that place.
You may feel a sense of compression or jumpiness or heaviness.
You may feel hot or cold,
Itching,
Tingling or another feeling.
Be aware of it.
Turn your attention to it and simply acknowledge it.
You don't need to reject it and you don't need to invite it.
Just allow it to be there.
Let your attention rest in stillness on the place of discomfort.
Welcome it with compassion,
Just as you would care for a friend who needs you.
It may begin to ease on its own.
Notice if it fades or passes away.
When you are ready,
Return your full attention to the breath.
You can alternate between feeling the breath and letting your attention go for a period to any sensations that you feel strongly.
Then rest in following your breath or notice your body where it rests comfortably or relax into the spaciousness within you and that surrounds you.
We will continue for about two more minutes in silence.
Thank you.
Thank you.
Thank you.
Thank you.
