And softly close your eyes and find a nice straight spine.
Take a deep breath and just let it go.
Begin to bring your awareness into your breath.
The breath is a focal point for our mind.
And notice the quality of the breath,
Inhale,
The exhale.
Perhaps you can even feel the breath on the upper lip.
We'll spend as long as you like just tuning into the breath,
Focusing your mind.
But when you're ready,
You can bring your awareness to the crown of the head and just start to notice all the sensations,
Starting with the top of the head,
The back of the head,
And just scanning your awareness.
You can work your way around to the side of the head,
The ear,
The forehead,
The eyebrows,
The eyes,
The teeth,
The jaw,
The chin,
The throat.
You're just taking your time to scan your awareness from the top of the head all the way down to the tips of the toes.
And as you notice the sensations,
Just invite you to consider that this is all impermanent.
It's always changing,
Arising and passing away.
You'll work your way down from the neck to the front of the chest.
And choose one of the arms and begin to scan your awareness down the arm.
Anicca,
Impermanence.
All is arising and passing away.
And as you begin to have a more direct experience of anicca,
Impermanence,
You begin to become a witness to all of life.
Everything in this life is impermanent,
Arising and passing away.
And how can we become the silent observer,
The witness?
Instead of grasping for good sensations and feeling aversion for difficult ones,
Can we become the seat of the witness,
Noticing it all?
Can work your way to your other arm,
Making sure you carefully notice each finger on each hand.
You can take your time with this,
Doing the back body,
The hips,
Each of the legs,
The feet.
And when you do reach to the tips of the toes,
You start again moving your way all the way back up.
As the mind begins to wander,
Can gently bring it back to the breath and to the sensations in the body.
From the top of the head to the tips of the toes,
And from the tips of the toes back up to the top of the head,
We're opening to have a direct cellular experience of impermanence.
We're opening to have a direct cellular experience of impermanence through noticing our body that everything is arising and passing away.
Impermanence and equanimity.
I notice the sensations that are arising and I notice the sensations that are passing away.
All is impermanent.
I bring my full focus to my breath into scanning the body with the sensations that are present.
Can bring your awareness back to your breath.
Gently feel the earth beneath you.
The stillness of your mind.
When you're ready,
You can open your eyes just gently coming back to the space.
May we bring this peace and this equanimity as we move through our day and our lives.
May we embody this calm presence to navigate all of life's challenges with grace.
Blessed be.
Thank you for meditating with me.
