So,
Find your posture,
Whatever that's comfortable.
We can do this sitting,
Standing,
Walking,
Or lying down.
But if you're sitting,
Bring your attention to the body.
Close your eyes if that's helpful.
And see where the attention is naturally drawn to.
So it could be hearing,
Or maybe sensation of the breath,
Maybe the heaviness of the body,
Hardness,
Softness.
Maybe sensation around the eyes,
The impression of the lights with the eyelids closed.
Maybe some thinking,
Given it's the end of the day.
Emotion of tiredness,
Or restlessness,
Sleekness.
So just receiving whatever that's happening in the body,
In the mind,
Without trying to fix it,
Without trying to relax,
Without trying to get rid of thoughts.
And in that receiving,
See if you can find a little tenderness or gentleness in the awareness.
You can stay like this,
Just receiving whatever that's happening moment by moment.
It's a good practice.
And if it's helpful,
You can kind of bring your attention to one part of the body,
Maybe belly rising and falling.
Maybe sensation of the hand,
The warmth,
Coolness,
Maybe moisture,
Softness,
The texture.
Or even hearing.
And if the mind wonders,
Whatever that means,
Really happens to everybody.
And with the acknowledgement of that,
That's what the mind does,
Without getting frustrated in any way,
Just smilingly.
Just beginning again by attending to the sensation in the body,
Rising and falling.
Sensation in the hand.
Sound vibration in the hearing.
And naturally,
Attention will be drawn to other things.
Maybe there's some sensation in the body,
Shoulders,
Jaw,
Or thinking about the email you have to send,
Or what to eat.
It's completely normal.
And we need that function of the mind,
Right?
So remembering the tenderness,
Being gentle.
And if you can know the mind,
Thinking,
That's great.
But if it's overwhelming in any way,
Maybe you've never meditated,
Then I'll suggest maybe it's helpful to bring the attention back to the sensation in the body,
And whatever that feels most comfortable for you.
Sensation in the breath,
Sensation in the hand,
Hearing.
Att When we sit quiet like this at the end of the day,
A tendency might be sleepiness coming and it really isn't bad.
And I'm not just saying it's not bad.
It's what happens.
So then if there's enough energy,
Maybe sensing how the sleepiness feels like.
Maybe it feels like swirling in the head or kind of floating lightness or maybe heaviness.
Maybe there's opposite of that which is like restlessness and how that feels.
Tightening of the body.
Another maybe swirliness.
Maybe that's uncomfortable.
And what happens to those sensations?
Does it intensify?
Does it soften?
Does it go away?
Just looping back to where we started.
Where is the attention drawn to?
The body hearing thoughts.
Maybe the attention is bouncing around and if it's uncomfortable or overwhelming,
There's always choice to bring attention to somewhere that feels safe.
And when I ring the bell,
Just pay attention to the sound and hearing until you can't hear anymore.
And whenever you feel ready,
Slowly open the eyes or giving the body stretch.
Thank you all for practicing with me.
