So let's just close our eyes.
Make sure you're in a comfortable position.
And we'll take a few deep breaths in and out through the nose.
So let's not do super deep breaths today,
But just a little bit.
Bigger than breathing naturally.
Gently expanding through the abdomen and the chest.
Being very soft on the exhale.
So really feeling the breath.
As it's moving through your body.
That gentle opening on the inhale.
In that sense of letting go.
On the exhale.
And when you feel ready,
You can allow your breath to be natural.
Letting it find its own rhythm.
And allowing your attention to remain inside the body.
Just notice how you're feeling right now.
Notice if there's any areas where there's a little bit of tension or contraction.
Any parts of the body that feel a little more dense.
And allow your attention to rest.
On any areas in the body that do feel some tightness.
Some heaviness.
And without trying to change what's here.
Just having a sense of curiosity.
Maybe you can notice there's a shape to this feeling.
Maybe it's round or oval.
Maybe it feels more like a rectangle.
Maybe you can see if it feels thick or if it feels thin.
And if the sensation is dull or sharp.
Is it throbbing or is it static?
Maybe the more curious you are about the sensation,
It starts to get a little slippery and starts to shift.
Maybe the shape's changing,
Maybe it's moving somewhere else in the body.
And if that's what's happening,
Just follow it along.
And we're not trying to.
Change the sensation.
We're not trying to manipulate it.
It's bringing a sense of curiosity and exploring what it is that's here.
And you might imagine that on each inhale,
You're giving it a little bit more space to be here.
Each exhale,
Just softening around it.
And now let's move our attention to another part of the body.
Maybe a part of the body where you're not feeling any particular sensation at all.
Maybe you just come to your hands.
Your feet.
And we'll just rest our attention here for a few moments just being aware of these parts of the body that really have no particular sensation at all right now.
Neither pleasant nor unpleasant.
And anytime your attention wanders off into your thoughts,
Just very gently,
No judgment.
Just bring your attention back into the body,
Wherever your attention was resting before.
And now let's move our attention again to anywhere in the body where you do feel a particular sensation.
Whether pleasant or unpleasant.
But where there is a noticeable sensation.
So wherever your attention is resting.
Let's bring that same sense of curiosity to the sensation.
Is there any shape that you can make out of it?
Is it wide?
Is it narrow?
Maybe one part is wide and the other part is narrow.
And just notice that.
And is the sensation heavy or light?
Does it feel dense?
Is it sharp or dull?
Can you notice any movement in the sensation?
Maybe where the intensity seems to peak and then back off.
So we're not trying to change it,
We're not trying to push it away.
We're not trying to trick it.
We're simply bringing our attention to what's happening in this moment.
And now let's expand our awareness to Feeling the breath moving through the body.
So we're not putting our attention on one particular area.
We're just feeling.
The breath moving the body,
Moving through the body.
And just giving us a general sense of how it is that we're feeling in this moment.
Without judging any feeling as particularly good or another feeling as bad.
Noticing what's happening,
What it is that we are feeling.
So you can feel a gentle sense of the torso expanding as you inhale.
And a very gentle sense of softening.
On each exhale.
So while our attention is.
.
.
Primarily resting on the breath as a whole.
Feeling it moving through the body.
We're also aware of any sensations in the body.
They're not a problem to be solved.
Just sensations in the body.
We're allowing whatever it is that's here to be here.
The breath moves gently,
Softly.
Really invitingly opening up to whatever it is that's here.
You might notice a sense of ease.
Of peace.
Simply by being here with what's here.
With what's happening.
We're not trying to get out of our experience.
To find a better experience.
We'll only find suffering in that mind movement.
But in being with what is,
In not fighting what's happening.
What's revealed.
Is the peace that has always been here.
The openness.
Spaciousness.
It never lasts.
It was simply obscured.
Through this habit of continuously trying to change our experience.
So your attention gently rests on the rhythm of your breath.
Healing,
The body.
Opening and softening.
With each breath.
You are safe.
You're okay.
Nothing to do,
Nowhere to go.
Simply being with what is.
And we'll rest here for a few more moments.
In silence.
And as we begin to come out of the meditation slowly,
Taking a big inhale and lifting your arms over your head.
With a big stretch at the top.
And as you exhale,
Gently lower your arms.
And slowly.
Open your eyes.
Thank you for watching!
