You you you you you meditation on presence you So you're invited to connect back with your body as it's sitting on the chair or the cushion you're on or if you're lying down as it's lying down.
Perhaps you can make a brief intention for this practice.
And tune into seclusion,
A sense of seclusion,
Seclusion from busyness,
Seclusion from the hindrances,
Seclusion from the work of the weak and ground yourself into being here now.
Experiencing the earth beneath you.
Connecting with the earth,
The contact of your body with the cushion or the ground beneath you.
And if you can access it this sense that Mother Earth is holding and supporting you.
And bring attention to the way your body is feeling.
And you're invited to bring awareness to the top of your head.
And scan with awareness from the top to the bottom,
Top of your head to the base of your feet.
Very slowly and progressively.
And you're invited to be aware of the top of your head and then move awareness down to forehead.
Scanning sensations and noticing tension and releasing it.
Relaxing.
Letting your body relax.
Being aware of the sensations in your face,
Around the back of your head,
Your jaw,
Your mouth,
And releasing tension.
Releasing physical tension and mental tension.
Letting thoughts come and go.
Focusing on that pleasant experience of relaxation.
Moving down to your neck,
Your shoulders.
And if you notice you're relaxing in sequence to your out-breath,
Allow that to occur.
Simply use the out-breath as a way of enhancing this beautiful relaxation.
The mind calming and stilling.
Moving awareness down your arms,
Forearms,
Hands.
Relaxing.
Then you go struggle with sensations you don't want to be there.
If you can,
Bringing that loving kindness to your experience.
And noticing pleasure.
Spiritual pleasure.
And bring awareness to the top of your chest,
Top of the back.
Slowly and progressively moving awareness through your torso.
Midsection of the back,
Lower back.
Solar plexus,
Abdomen,
Lower abdomen.
Letting your breathing be completely natural.
And if it feels,
If you feel so inclined,
Letting the out-breath help you even more to relax and calm.
Letting thoughts slow down.
Being aware of your buttocks,
Groin,
Thighs.
Releasing tension.
Releasing those habits of feeding into thinking patterns.
Becoming here now.
Present for your experience.
Moving down through your thighs,
Knees,
Calves,
Feet,
Soles of the feet.
Being aware of your whole body.
Beautifully relaxed.
Every out-breath even more relaxed.
Be aware of your mind,
Your heart-mind.
Quiet,
Still.
Peaceful.
Deeply quiet.
Be aware of the knowing quality of your mind,
Of the mind.
Almost bright and luminous.
And be present with the unity of body and mind.
This interconnection.
Being aware of internal,
That we usually think of me in here as body and mind.
Also be aware of the external environment out there.
And let go of the barriers,
Let the barriers of internal and external dissolve.
And be present with boundless consciousness.
Just this.
No internal,
External barriers or boundaries.
Just present.
With experience.
Be here now.
And when you notice concepts arise about this or that.
About what you're doing or who you are or where you're going or simply allow those concepts to arise and pass away.
Stay present with experience,
With life.
As you experience it here now.
Just this.
Just this.
And notice the deep peace of being present.
Let go of the ego.
And drop,
Surrender.
Surrender to that deep peacefulness that is accessible here now.
In this presence.
You're invited to stay present with the peacefulness.
