Come to a comfortable seat where your hips are elevated above your knees,
Your feet are flat on the floor,
Your hands are flat on your thighs,
And your shoulders sway side to side,
Back and forth,
And find a position where you're still,
Where you feel safe,
Available for this meditation.
Your head balances over your shoulders in the same way,
Gentle sway,
Not to a point of tension in any direction,
But just a point of equilibrium.
And feel your body breathing,
The rise of the torso and the fall of the torso,
Like you could feel the breath flowing in through the nostrils,
Filling the upper cavity of the torso,
The mid cavity,
The lower cavity.
And as it releases,
There's a decompression,
And in all directions it fills,
And in all directions it releases.
So front,
Back,
Sides,
Top and bottom,
Upper,
Mid and lower.
And without thought or figuring out,
You begin to sense this breath fill and release,
Fill and release.
There's no holding,
No extending,
No manipulation of breath.
It's the amount of breath that feels safe,
Feels available.
And any noises you hear,
Any sounds you hear,
Any rustling,
This is the nature of life,
Living life.
We do not block out the noises.
We invite them in,
So do the same as me,
Invite in your noises,
And with your breath awareness,
Hear your environment.
Bringing attention to the sensation of hearing inside your ear canal,
Attention to your brain,
So closely connected,
Like the physical gray matter brain in the skull,
And notice any pushing or pulling from thoughts in the brain,
Anything held in the mind,
Pressure,
Tension,
Exhale,
Naturally what's safe and available to release,
Just like the current of your breath,
The flow of your breath,
What leaves the brain and the ear canal naturally through the breath or through the back of the head.
These are natural channels to feel the release of energy when it's ready,
When it's available and safe to release.
And your attention might be in the external,
Might be in the internal.
See if you can be in both,
Tracking the subtle movement in your body,
The subtle awareness in your mind,
In your ears,
With anything in your environment,
External.
And if that's too much,
Stay with the internal for two breaths.
And if the attention gets pulled out,
Just come back and extend that to 10 breaths,
So that the baseline is the internal if you're not holding internal and external together.
Photographed seven times,
4 time.
If you sense a desire to change,
Change what you hear,
Change what's happening in your internal experience or your external experience,
Witness your desire.
Find as much space and time with your desire.
Bring a gentle smile.
And if you're not feeling a smile,
Let this energy be internally available and safe.
Hmm,
What is this little curiosity of this desire?
A little softness,
Perhaps space with awareness.
Is there a desire,
A hunger to feel a certain way,
Peaceful,
Calm,
Without distraction?
Hold that space for that desire.
Not needing what the desire needs.
Wanting to know more about the desire.
Hmm,
What is this little curiosity of this desire?
Gold.
Let the ear canal,
The breath,
The mind.
Bring your awareness to your physical being.
The sensation of rise and fall.
Tension and diffusion.
Pressing and releasing.
Stress and ease as felt sensations.
Fuzzy.
Pulsing.
Fluttering.
Smooth.
Tumble.
Shaking.
Relaxing.
Hard.
Static-y.
Numb.
You don't need to use words,
But if words are helpful.
Aware of the torso,
Breathing,
The mind and ears.
Deceiving.
Pulsing your life,
Your internal and external life right now in this moment.
Awareness on a desire to be here in this moment.
Be somewhere else.
Have a different state of being,
A different way that you are or how you act or think or feel,
Sense or know.
Any desire,
Curiosity and a smile to that desire.
Slowly open your eyes.
Feel any wetness on your eyelids.
Look down.
Soft gaze.
Gentle movement in your toes,
In your fingers.
What feels new?
What is new in your awareness?
In the sense door of hearing,
Of seeing,
Of feeling.
Is there a desire?
In one of these sense doors or in all of them?
Is the desire in thinking?
Begin to roll out your ankles.
And what is new?
Smile,
Curiosity.
To any desire,
Any sensation.
Stretch your arms overhead.
Stretch your legs long.
And release.
Relax.
Place a hand on your heart.
Place a hand on your belly.
And say to yourself.
May I invite kindness.
Towards myself and those that I meet today.
Beyond my desires.
May I invite kindness for myself and others today.
Beyond my desires.
What is a kind thing you're going to do for yourself?
Right when you're complete with this meditation.
Staying with your curiosity and your smile.
As you do this kind thing for yourself.
Trusting.
And staying with your experience.
Thank you.
