This meditation is to help you find some space around any pain or physical discomfort you might be experiencing.
It might be especially useful if you have chronic pain or looking for alternate ways to manage pain in your life.
So to begin first just find a comfortable position for your body.
You can lie or sit.
Find a position where you can find ease,
Where you can feel relaxed.
You can gently let your eyes close or take a soft gaze.
And just beginning to relax the different parts of your body as far as you're able.
Maybe allowing the face to soften.
Allowing the shoulders to drop.
The hands to gently open.
Maybe the belly to soften.
We can sense the contact of our body with the ground or the seat.
Just noticing the warmth and pressure where your body meets the ground,
Meets the chair.
Just noticing all those different points of contact.
We want to allow our mind to be open,
Spacious.
Imagining our mind as vast and open as the sky.
Allow yourself to simply rest there in that vast space of awareness.
We can become sensitive to noticing everything that arises in that calm,
Open space.
Just as we might notice clouds come in and go in in the vast blue sky.
We can notice the different sounds,
Thoughts,
Emotions,
Images,
Sensations that come and go from that open space as best we can.
Not judging,
Not rejecting anything.
We can notice how some impressions might appear only momentarily while others seem to linger and endure.
From that place of openness we can begin to consciously attend to what's appearing,
Disappearing.
In this moment,
In just this moment.
Perhaps beginning by just listening for a few moments.
We don't need to look for any particular sound,
But just rest in the simple act of listening.
Allowing ourselves to receive the different sounds that are near and far.
Appreciating the different textures of sounds,
The way they appear,
Last for some time and then disappear.
So listening.
Now maybe allowing that listening,
That field of attention to also include your body.
Beginning to notice how bodily sensations,
Just like sounds,
Appear,
Last for some time and then gradually shift into other sensations.
As best you can,
Trying to keep your attention very spacious,
Embracing your whole body.
Staying sensitive to the spectrum of sensations as they come and go.
Some might be intense,
Some subtle,
Some pleasant,
Some unpleasant.
Allowing them all to come and go.
Allowing that listening and attention to receive the different sensations.
Bringing a wholehearted presence to each sensation as it appears and disappears.
And again as best as you can,
Trying not to judge or label.
Just remaining connected to listening to the complex life of our body as it unfolds.
Turning or listening to our mind now.
We can begin to notice how thoughts,
Images,
Memories,
Imaginings,
Just like sounds and sensations appear and disappear in this open awareness.
Some thoughts might be fleeting,
Hard to notice.
Other thoughts loud,
Demanding.
But with this calmness,
This receptivity,
Allowing all these thoughts and images to come and go.
Giving them equal attention,
Equal weight.
Just touching upon them in this spirit of gentle awareness.
And just coming back to rest in that open,
Spacious awareness.
Attending to the full spectrum of our experience in this moment.
Now in this moment.
And now this moment.
And if you notice your mind becomes tight,
Preoccupied with a particular thought or sensation.
Just leaning into that calm,
Full listening.
Turning your attention to a more spacious,
Open quality of attention.
You don't need to ignore or push anything away.
Just widening the field of vision.
No left out.
Just resting here for a few more moments.
And when you feel ready,
You can gently open your eyes.
Move out of your meditation posture,
Maybe take a gentle stretch.
And taking your time when you feel ready,
Continuing with your day.
Thank you.
