Drop into this moment.
This meditation is a guide to bringing mindfulness into the moments of our everyday lives.
Learning ways to rest in awareness and to bring more spaciousness to our moment to moment experiences.
Yes,
It's possible to really be here,
To rest here,
Body,
Mind,
And heart.
Let's begin by taking an intentional posture,
Allowing your body to express a sense of being present,
At ease,
And awake.
Now close your eyes if this feels comfortable,
Or you can leave them slightly open.
Take a moment to ground your attention in the body now,
Sensing the whole body breathing.
This is an invitation to align your body and to align your life in this presence,
Both symbolically and physically.
Feel the alignment of your spine and the intention that brought you here.
Letting things settle,
Drop into this moment,
This only moment that we have.
And as we arrive,
Arrive fully in this moment,
Focus on the movement of the breath,
The rise and the fall of the breath.
The passage of each in-breath and out-breath at the nostrils,
The movements of the belly.
Take a minute or so to focus on this moment,
Breath by breath,
As best you can.
Right in this moment,
It's an invitation to be here.
Know when your breath is moving in and moving out,
Just bringing awareness again and again to the pattern of movement at the belly or nostrils,
Gathering yourself and using the anchor of the breath to drop into the moment.
Pure awareness,
The part of you that is noticing is awareness.
In this moment,
Awake and befriending stillness,
Entering presence.
Where is your mind right now?
Is it riding on the waves of the breath or is it off someplace else?
Simply notice how it is right now.
It's almost guaranteed that the mind will be off someplace else.
It's just the nature of the mind.
It doesn't mean you're a bad meditator.
Improvisations are simply events in the mind,
And when you notice the mind has wandered,
Bring your attention back to the breath and begin again,
Settling back.
Drop into the moment again.
Just keep dropping into the moment.
This in-breath,
This out-breath.
Just in awareness.
Allow your awareness to expand and sense the body as a whole,
Including any tightness or sensations related to holding your tension in the face,
The neck,
The shoulders,
The back,
The legs.
Allow the breath as if your whole body is breathing.
See if you can soften and relax any areas of tension you might be holding.
You are residing in awareness itself.
Awareness of tension is awareness with no agenda.
Awareness of thoughts or thinking is awareness.
The whole point is to recognize what is happening,
Moment to timeless moment.
This is presence.
The domain of being versus doing,
Breath by breath as we sit here.
Drop into the moment again and again,
And put the welcome mat out for whatever arises in the field of your awareness.
Thoughts,
Sensations,
Emotions,
Sounds are unfolding like the weather patterns in the sky,
None of which is very personal or of major concern unless we make it personal.
How are you relating to this ever-changing climate?
See if you can drop the story,
The narrative,
And just simply be the knowing of all that is arising.
Reflect on your knowledge and recognize what is moving through you without getting caught or lost in it.
It's like being in a relationship with whatever is unfolding inwardly or outwardly.
Know that you're breathing in.
Breathing out,
Know that you're breathing out.
Can you be at home right here in the body,
In the mind,
In this seat?
Be the knowing,
Awake in this moment of silence and stillness.
Getting into the moment is a radical act.
It's an act of love and an act of self-care.
Knowing where your feet are,
Not in the mind,
But in the felt sensation of knowing,
Sensing the spine and pelvis as you sit,
Noticing the hands,
The position of the hands resting,
Completely at home,
Here,
Fully awake,
Attentive.
Simply being human.
In a moment,
You will hear the sound of bells.
Listen until the sounds vanish.
And then slowly and gently open your eyes and take in your visual field fully attentive.
And then drop into your life.
Thank you.
