Thoughts, Body & Surroundings

A gentle, trauma-sensitive meditation exploring three different parts of present-moment experience: thoughts, body sensations, and the surrounding environment. The practice moves softly between noticing a thought, sensing something in the body, and taking in one detail from the room - without needing to follow, change, or make sense of any of them.

There is no particular sensation to find and no need for everything to feel peaceful. One thought, one sensation, and one thing in the room can be enough.

A quiet exploration of how different parts of experience can exist together, creating space for awareness to become a little wider without needing to change what is already here.

Transcript

Welcome. In this practice, We are going to gently notice three different parts of our experience. Before we begin, A gentle reminder. This is an invitation. You can allow yourself to adapt it in whatever way feels comfortable for you. Your comfort comes first. There is nothing to change. Nothing to fix. Simply noticing. If it feels comfortable. You might begin by noticing one thought that may be present in this moment You don't need to follow it or solve it. Simply noticing that it is there. You might gently shift your attention to your body. You might notice one sensation Perhaps warmth. Pressure. Contact with the chair or the movement of your breath. There is no right sensation to find. Finally. You might allow your attention to include the room around you. You might notice one thing you can see. Or perhaps one sound you can hear. Take your time. What thought? One sensation. One thing in the room That's enough. Nothing needs to disappear. Everything does not need to be peaceful. We are simply noticing. That these different parts of your experience can exist together. As this practice comes to an end. You might allow your experience to become a little wider again. You might notice if there is a sense of support from the surface supporting your body. You might notice the space around you. And you might continue with your day in whatever way feels right for you. Thank you for being here.