Welcome to your guided meditation practice.
Get comfortable in a seated position of your choice,
Whether on a cushion or chair.
Gently close your eyes or soften your gaze.
Become aware of where you are right now.
Begin by simply being aware that you are sitting on a chair or cushion.
Become aware of your posture.
Feel your feet on the floor,
Buttocks on the cushion or chair.
Maybe your back is against the chair or wall.
Notice those points of contact.
You're sitting,
Breathing,
Thinking about something,
Feeling.
Welcome everything and allow it to be as it is.
Now take a few deep,
Slow breaths.
Notice sensations in your body and with each exhale,
Let your body relax in the moment,
Releasing any tension,
Tightness,
Discomfort that you are feeling.
Relax your face and clench your jaw.
Relax your shoulders,
Arms,
And hands.
Relax your belly,
Your whole body.
Resume your natural breathing and feel the taste in your mouth.
Maybe you just brushed your teeth.
Taste of toothpaste or coffee,
Recent meal.
Feel the space around you.
Where are you?
Are you inside or outside?
Is the space big or small,
Dark or light?
Bring a curious attention to the sounds around you.
What kind of sounds you can hear around you?
Start with those obvious,
Loudest ones and then slowly go behind the noise and look for the subtle sounds.
And if all you can hear is silence,
Then keep listening to it.
Can you sense the space you are in?
Is it fresh,
Humid,
Cold,
Warm?
Is there any distinctive scent?
Bring a gentle and friendly attention to how you are feeling.
Ask yourself,
How am I feeling?
Explore listening to and feeling the entire moment-to-moment experience with your senses fully open.
John Kabat-Zinn says,
Just watch this moment without trying to change it at all.
What is happening?
What do you feel?
What do you see?
What do you hear?
Let everything arise and pass away.
Physical sensations,
Sounds,
Smell,
Taste,
Emotions,
Thoughts.
Keep your senses open.
You are not trying to get anywhere.
Let yourself experience this very moment.
Take a deep breath in and slow breath out.
You can practice this throughout the day.
Noticing the space around you by engaging all your senses.
Being aware of the feeling inside you at the same time.
Sometimes those two worlds match,
Sometimes they don't.
And it's okay.
I celebrate you for sitting still and being quiet with me today.
It is harder than any kind of work.
I give you a virtual high five.
Well done.
