Making yourself comfortable again.
Bringing your awareness into your body and into a place in your body that feels uncomplicated to you.
A place where when you feel into this part of your body there's no judgment,
There's no blame,
There's no cognitive activity around this part of your body.
It's very uncomplicated.
You have an uncomplicated relationship with this part of your body.
It might take a little while as you audition parts of your body.
Just do a little bit of a scoping out of the situation.
Where is a part of your body that feels blameless to you,
That feels as if you don't have an issue with this part of your body?
Taking a moment to find that part of your body.
You When you find this part of your body that you don't have issues with,
Just resting your awareness there for a while,
Getting a little bit curious about this part of your body.
It might be something as simple as the fingernail on your little finger on your right hand.
It might be your big toe,
It might be your belly button.
Just getting curious about that part of your body,
Maybe even moving your hand to feel that part of your body.
Getting curious about how it feels physically.
Allowing yourself to explore it a little bit.
If it's on the outside of your body,
If it's on the inside of your body,
Exploring it with your awareness.
Maybe putting your hand over the external part of your body where that internal part is.
Just bringing your awareness to this uncomplicated part of your body.
Allowing yourself to notice how it is to be in an uncomplicated relationship.
Noticing how it feels to have the gift of an uncomplicated relationship.
If your mind starts to wander,
Your awareness starts to move,
Just very gently and kindly bringing it back to this part of your body that has no charge,
No story,
No difficulty.
You you If you're having trouble keeping your awareness at this part of your body,
You might like to rub it or move it,
Introduce some movement so that you have that to rest your awareness on.
Maybe some sort of repetitive movement,
Just a simple movement.
You you you you you you you're noticing any difficulty,
Any resistance,
Any boredom,
Frustration,
Any kind of suffering.
Acknowledging that this is suffering.
We don't choose any of these things,
They arise in our experience.
It's not our fault.
Noticing if you're feeling any difficulty,
Gently bringing your awareness back to this uncomplicated place in your body.
Offering the gift of simplicity,
Of grounding your awareness.
We're not saying that there aren't problems in life,
There aren't things to solve to work out.
We're saying we can give ourselves a little break from that sometimes.
Giving ourselves that little break now.
You you Now as we're starting to transition out of this meditation,
We'll be taking a moment to offer some gratitude to this uncomplicated part of your body.
Like an uncomplicated neighbour who never makes too much noise,
Never engages you for too long in conversation,
Who is always pleasant,
Who's part of our body,
Who's like that uncomplicated neighbour.
And what a gift it is to have some parts of our experience that are simple,
That don't demand our attention,
That don't cause us stress.
Starting to move your awareness away from that part of your body,
Expanding your awareness out to the rest of your body.
Doing that slowly,
Noticing how it feels to expand out,
Especially noticing if there's some anxiety that comes up around starting to think about the rest of your body that may hold some more complication.
Offering yourself a little kindness if you're feeling any of that.
Maybe even letting your system know that you can go back to this uncomplicated part of your body when you need a little break,
You need a little rest from the complication.
Continuing to expand your awareness out to the boundary of your body,
Then beyond to your environment.
Feeling the weight of your body in your chair or on the floor,
Feeling your clothes against your skin.
When you're ready,
Gently opening your eyes,
Taking your time,
Maybe having a look around the room that you're in,
Having a sip of your drink and stretch.
