Nolds Welcome.
So,
Beginning simply by establishing a comfortable posture,
Whether you're sitting or laying down,
Finding a posture that feels good and supportive.
Then gently sensing into your body.
We often spend a lot of time quite disconnected from our bodies.
And so,
Offering your being this gift of embodied presence,
Relaxing into your being,
Resting into the sensations of body.
And if sensing into your body doesn't feel like a safe and supportive thing to do,
Then you can simply trust your own guidance.
And what can be really supportive is to open awareness to sound.
And just let your awareness be receptive to listening.
But if sensing into your body is good and relaxing and supportive,
Then the invitation to gently sense in,
To reconnect with your body.
Noticing how you are in your body.
Seeing how mind is.
Not so much the particular content of thoughts,
But just seeing what's the atmosphere of the mind right now.
Welcoming your mind,
Your heart,
And your body just as they are.
In your own time,
Sensing your body breathing.
Feeling the natural rhythm of the breath.
Just this natural flow.
Bodies taken care of.
So nothing really for you to do.
Your body will breathe of its own accord.
No effort required.
Simply inviting yourself to relax into the feeling of breathing.
Sensing your breath in your body,
Whether that's a quite global awareness of your body breathing or whether it's more centered around belly or chest or nostrils.
Just sensing your body breathing.
Feeling the rhythm.
The movements.
The pauses.
Resting in awareness.
Body breathing.
And this natural presence that's available,
That's right here.
Mind wanders.
Gets caught up in all manner of abstractions,
Thoughts,
Images.
So when that happens,
This natural phenomena,
Not to make any drama out of that.
Simply dropping the thought and sensing again the breathing body.
Being with yourself with this sincere,
Kind,
Wholehearted presence.
Just being with yourself without adding layers and layers of complication.
Being simple with yourself in this practice is actually a real kindness to your being.
And so we practice together without any drama,
Without self-measurement,
Blame,
Judgemental views,
Complication,
Very uncomplicated,
Caring way.
Dropping the thoughts.
Returning to the feeling of breathing in this body.
And this natural presence.
So if you're present with the feeling of breathing in your body.
Simply staying present.
If you've been caught up.
Simply sensing in again to the feeling of your breathing body.
No drama.
No measurement or evaluation.
Simply resting back in to the felt sense of your body breathing.
Being yourself with caring and sincere attention.
And so we practice together without any drama,
Without self-measurement,
Blame,
Judgemental views,
Complication,
Very uncomplicated,
Caring way.
Resting in awareness.
Relaxing in to being.
Breath by breath.
And so we practice together without any drama,
Without self-measurement,
Blame,
Judgemental views,
Complication,
Very uncomplicated,
Caring way.
And so in a few moments I'll stop.
So in a few moments I'll sound the bell,
Ending the formality of meditation practice.
And as I do so,
Allowing your meditation to end with the end of the sounding of the bell rather than the beginning,
And letting the sound of the bell be received in this mindful awareness.
And seeing how when the bell has faded,
Although the formality of meditation has ended,
Awareness and embodied presence can continue.
