This is Mary Maddox with MeditationOasis.
Com.
I'm sitting with my local guided meditation group and we're going to do a meditation for centering,
Very deep centering.
So let's close our eyes,
Sit comfortably,
And take a moment to simply become aware of what you're experiencing right now in this moment.
Aware of whatever's happening,
Whatever you're feeling,
Thinking,
Without resisting it or trying to change it,
And letting go of any streams of thought that you seem to get caught up in.
Just easy,
Open awareness,
And bring your attention to your breathing.
Notice the sensation of the breath as it moves in and out.
What do you feel as you breathe?
Notice how your body moves as you breathe.
Anytime you notice that your mind has become absorbed in thoughts,
Just let that go and come back to the breath or to the words I'm saying.
So,
Easy,
Effortless awareness of breathing.
Being aware is effortless,
And everything happens in that effortless awareness.
Now you can let go of the focus on the breath.
You can come back to it anytime you'd like to during this meditation,
But for now,
Become aware of your body,
The weight of your body as you're sitting,
As you're sitting,
The density of the body,
The sensations you are feeling.
Feel your connection with the earth through the floor.
Feel how you are held by Mother Earth,
Part of Mother Earth.
And now,
Let yourself experience a place in your body that feels like your center,
Feels like the center.
Let some place be the center of all your experience.
And that center is still unmoving,
The center around which everything else is happening.
So,
All the thoughts,
Feelings,
Emotions are going on,
And the center remains still.
So,
Allow yourself to favor the experience of the center.
Let that be in the foreground of your awareness and everything else in the periphery.
And anytime you notice the mind has wandered,
That's fine.
Just come back to the center.
You don't need to concentrate and strain to keep your attention on it.
Let this be a very easy focus,
Easy awareness.
Continuing with an easy,
Effortless awareness of the center,
Not minding what else is happening.
Emotions come and go,
Not resisting emotions,
Allowing any feeling to be felt fully.
And favoring the still,
Silent center.
Sometimes your attention may go to the breath,
The feeling of the body,
Some sensation.
And then there can be a remembrance of the center of it all.
It doesn't matter if the mind is busy,
If there is a lot going on,
That quiet,
Silent point,
That center is still there,
And you can always return to it.
And now if you'd like,
You can bring your attention to the center and drop into it.
Let your awareness drop into it all the way.
Let it sink into the center.
Let yourself be the center.
Allowing the awareness to dive deeper and deeper,
Letting it become the stillness,
The silence of the center.
Noticing that that silence,
That stillness is everywhere.
Easily coming back to the center and allowing the awareness to drop into it.
It's like a pebble dropping to the bottom of a lake.
It's like a pebble dropping to the bottom of a lake.
It's like a pebble dropping to the bottom of a lake.
Letting everything else that's going on,
Thoughts,
Feelings,
Sensations,
The sounds you hear,
Letting it all dance around the center.
Knowing that you are the center and all of that is something that comes and goes.
So we'll spend a minute or so more just experiencing this.
So now now we'll start to come out of this meditation slowly,
Easily.
Bring your attention to your body,
The physicality of your body.
Notice the sounds around you,
Temperature of the air in your skin.
You can maybe stretch and move a little,
Take some deep breaths.
Just gradually becoming more active,
Knowing you'll take this silence with you and continue to be more centered.
So take your time and when you feel ready you can open your eyes.
