So this is a basic awareness meditation where we're going to use a technique called noting.
It's very,
Very simple and straightforward.
And this technique is obviously very useful in meditation.
It's also super helpful in our daily lives.
It's something that allows us to notice and note or label and then respond.
It basically creates the space.
And we all know that magic comes in when we create space for it.
So go ahead and get in whatever position you want to be in for this meditation.
Maybe it's sitting with a tall back.
Maybe it's lying down.
Maybe it's lying with your legs up the wall.
That is my preferred position for meditation.
Whatever feels right in your body.
If you have any beliefs about a proper position to be in for meditation,
Please throw those out right now and get in whatever position feels right for you and feels right for you today.
Listen to your body.
Close your eyes and come into that space.
Allow yourself to settle here.
Feel your body on the ground or on your cushion or in your bed,
Wherever you are.
And allow yourself to be.
You don't have to focus on anything right now.
Just allow yourself to be.
Sink into the being.
For this part of the meditation,
Your only task is to be right here,
Right now.
Now if thoughts creep into your mind,
Simply note them,
Label them thinking.
Don't try to stop them.
Don't try to control them.
Just a thought bubbles up.
Note thinking.
If you hear something,
Simply note it hearing.
If you smell something,
Note it smelling.
There's no judgment at all here.
There's no noting whether the smell is good or bad.
Simply smelling.
You may feel a sensation in your body.
Maybe it's a temperature.
So maybe you note warmth or coolness.
Maybe you feel pain and you note pain.
You're only labeling it when you feel it,
When you experience the sensation.
So when you experience the thought,
That is when you say thinking.
You feel,
Let's say,
A tingling in your body.
Just note tingling.
When you're not experiencing a thought,
When you're not hearing anything,
When you're not smelling anything,
When you're not feeling anything in your body,
You're simply being in this space,
In this time,
In this body.
Now,
If you do feel like you're having a hard time staying with yourself right now,
You can always come back to the breath as an anchor.
And of course,
As you're paying attention to your breath,
You're simply noting,
Breathing.
This isn't a time when you're counting your breath.
This isn't even a time where you're noticing if you're inhaling or exhaling.
You're not focusing on where your breath is coming from.
You're simply noting,
Breathing.
This meditation is all about simplicity.
It's a fairly minimalist meditation,
A fairly minimalist experience of simply being and noticing.
You can stay here for however long you want.
And when you're ready,
You can simply open your eyes and go on with your day.
I love you.
