The Zen monk and teacher Shunryu Suzuki,
Known for his pithy quotes,
Once said,
In the beginner's mind there are many possibilities,
Whereas in the experts there are few.
In the context of meditation,
We could interpret this to mean that all the things we know and assume about the practice,
Including the ideas and strategies that have worked for us in the past,
Could actually be limiting in some way.
With that in mind,
Pretend that you are about to meditate for the first time ever,
And that there are no rules or recommendations you must follow.
In other words,
You can invent your own practice.
So as we begin,
Make no effort to focus your attention,
Or to calm your mind,
Or to relax your body,
Or to remain still.
Instead,
Just notice what's going on.
What's happening in your body?
What sensations come to the fore?
What can you feel?
Is there any tension apparent?
If so,
What happens when you examine that tension?
Perhaps there are also places in your body that are tension free?
What sensations feel most pleasant?
And can you remain curious about everything that you experience?
And concerned with whether what you feel is comfortable or not?
And what's happening in your mind?
Are there thoughts that visit?
If so,
What kind of thoughts are they?
Do you judge them in any way?
You might watch as they morph from one topic or idea to another.
You may note that they're continually changing.
You might remind yourself that you don't have to buy into the stories they tell.
And what's going on around you?
Is there anything you can hear?
Any natural sounds?
Anything rhythmic or musical?
Can you accept each sound as an inevitable part of this moment?
Perhaps you can tune into the silence from which each sound emerges?
What else can you sense?
Can you open up to the fullness of this moment?
Is there anything you're reacting to with aversion or distaste?
If so,
It might be possible just to let go of that reaction.
And if you'd like to feel a little more settled,
You could pay close attention,
Perhaps for fifteen or twenty seconds,
Just to the sensations in your hands and fingers.
Or you could notice the points of contact made between your feet and the floor,
Between your legs and back and the surfaces they touch.
But otherwise,
You can just let yourself drift along without trying to shape your experience at all.
You might imagine that you're gently floating down a river.
You can just sit back and watch the scenery pass by,
Trusting that the waters will carry you safely downstream.
You don't have to paddle in any particular direction.
You don't have to steer.
Just flow along easily with the current.
Perhaps you'll find yourself flowing into thoughts of tomorrow.
If so,
Just let them flow.
See where they take you.
Again,
Trusting that the waters will take you onward.
And soon enough,
The scenery will change.
Know that when you surrender to the natural flow of things,
You'll always eventually end up in calmer waters.
And as we draw to a close,
Feel free to drift along or to paddle about in your own way,
Just for a minute or two more.
Then very gently,
In your own time,
Allow your eyes to open and finish.
