Welcome to your meditation.
Thank you for joining me today.
To begin,
Find a comfortable seat,
Or if you'd prefer,
You can lie down for this meditation,
Taking a moment to ask your body what it needs to feel comfortable for the next few minutes.
And if you can,
Now,
Softly close your eyes,
Bringing your awareness inside.
And to get started,
Maybe we can attune our awareness to the things we notice outside of ourselves.
First,
The sounds that are around us.
Welcoming them as if they were friends,
Not distractions.
Not labeling them as good or bad.
Getting curiosity to hear the sounds fully that are around us.
And if you don't notice anything,
Notice what that sounds like too.
And as distractions or thoughts or sounds come up,
Can we apply these same ideas of curiosity,
Of hearing them as if for the first time?
And noticing now where we might feel the sensation of our breath turning our awareness inside again.
Might we feel it in our chest,
Our nose,
Our throat?
There's no wrong answer.
Just tracing the pattern of our breath with awareness.
And with that same sense of awareness,
Can we know where we feel our human heart?
And inviting a few breaths from this honest space.
What does the heart feel like from the inside out?
Maybe you imagine the beat or you feel it as sensation,
Warmth.
Just taking a moment to explore what it feels like in this human heart.
There's no wrong answer.
And if emotion arises,
Can we give ourselves the permission to feel that too?
And with this cultivated sense of awareness,
Might we consider that all of the things that are happening outside of ourselves are actually happening within our awareness?
And that as we deepen our inner attunement,
That we can notice that everything happening outside of ourselves is within us as well.
Maybe taking a few moments to visualize in your mind's eye how you imagine that to be.
Maybe you begin at your heart,
Those sensations.
And that that ripple extends beyond your inner atmosphere,
To your outer atmosphere.
And that within that space,
Everything that is occurring is neither good nor bad,
Just is that too.
That too.
And as we shift back into the experience of our body,
Maybe taking a moment or two to wiggle our fingers,
Take some deep purposeful breaths.
And we slowly,
With intention,
Open our eyes with the awareness of that outer awareness being our inner world as well.
Slowly taking in our surroundings wherever we are.
And taking away any judgments.
Just noting.
Just simply noting with a kind and simple awareness.
Just Crush those leaf southwest and throw those leaves around.
