Make yourself a cup of hot tea or coffee and come to sit in a comfortable way.
Take a moment and just notice the way you are sitting,
Notice the way your breath moves.
And while your beverage is still very hot,
Place your cup in front of you and take a few moments to observe it.
What is the size of the cup?
What is the shape of it?
Notice the color of the outside and the inside of the cup and also the interplay of the color and light hitting the cup.
What is the texture of the cup?
Observe it with full attention like you would observe a masterpiece of art that you see for the first time.
Then notice the liquid inside it.
What is its color?
How does the light reflect on the surface of the liquid?
Is it still smoking?
Take a few moments,
Close your eyes and contemplate the way this tea or coffee has passed to reach you.
Decimate for a moment how much time and effort took the farmers to cultivate it and how many people worked to pack it,
Process it and distribute it so that it can reach you.
One simple cup of tea or coffee actually took a lot of human effort.
So let's take a moment and be grateful for all the humans that took part in this effort and that enabled us to enjoy this simple cup of coffee or tea which brings us a lot of pleasure.
But all of that human effort and much more would be futile without the warmth of the sun,
Without the life-bringing rains and without the nourishment of the soil.
In consuming this little cup of tea we are witnessing the love of the sun,
Rain and soil,
Given freely,
Without asking anything in return.
So let's take a moment and be grateful for that also.
Then open your eyes and take the cup in your hands.
How are you holding it?
With one or both hands.
How heavy is it?
What is the texture of the material underneath your fingertips?
And how warm is the cup?
Take a few moments just to enjoy and observe the fragrance.
And then take your first sip.
Imagine that this is the very first time you're ever trying coffee or tea.
What are the subtleties of the taste?
How does the liquid feel in your mouth and how does it feel as it slips down your throat?
Take another sip.
Notice the contact between your lips and the cup.
And take your time with each sip,
Noticing the taste,
The texture.
Also notice how long after you've swallowed you can still feel the aftertaste in your mouth.
And in between sips,
Take at least one full slow breath,
Noticing the breath,
Entering the nostrils,
Filling your lungs and then leaving the body.
Just as each breath is different,
So each sip has its own subtleties.
Slightly different temperature,
Slightly different aroma.
Try to stay attentive to these subtle changes.
Can you find the rhythm that suits you,
Interweaving the movement of your breath with the sipping of your tea or coffee?
Whenever your mind wanders elsewhere,
Just notice and again bring it to observing your breath and noticing all the different sensations that this cup of coffee or tea gives you.
Its weight in your hands,
Its warmth,
The touch of the cup on your lips,
The temperature of the liquid inside your mouth,
Its taste,
Its fragrance.
As you are staying aware of your breath,
Of the cup and the liquid inside it and of the sensations it produces in your mouth,
Notice what is happening with the rest of your body.
How are you sitting right now?
What is the position of your legs,
Your back,
Your arms,
Your neck?
What are the sensations you are feeling in your body right now?
Are there maybe any areas of tension?
If you notice them,
Can you willingly release them?
Just bringing a little bit more softness to the body.
Taking your time with each sip,
Taking your time with each breath.
Just let the moment unfold.
Can you become aware of the fullness of this very present moment?
Your breath,
Your body,
The cup in your hands or in front of you,
The sights and sounds of your surroundings.
Notice everything without evaluation,
Without judging.
Just recognizing that everything has its place in this present moment.
And what occupies your inner space right now?
How are your thoughts?
How are your feelings?
Your mood and energy?
How is your heart?
Whatever you encounter as an answer,
Can you welcome it and hold it attentively with warmth and gentleness like you held your cup when you first took your sip?
Take your time with your breathing.
Take your time with sipping your coffee or tea.
And whenever you are ready,
When finishing your last sip and before placing the cup in front of you,
Once more feel its weight in your hands.
It's a little bit lighter now,
A little bit colder than at the beginning.
And then place it back on the surface in front of you.
And whenever you are ready,
Finish this short meditation and continue with your day.
