Alright,
So in our last session we talked about this practice of noticing,
And we dove right into picking up on all of these different components that collectively comprise this present moment.
And what we may have discovered is that by having a more detailed map of the present moment,
That is to say,
Having a more expansive and deep awareness of what is happening,
We can navigate this moment,
We can navigate our life with greater skillfulness,
With more ease,
More clarity,
And more joy.
So in today's practice we're going to go even deeper into that and really dive into all of the different components that this present moment is offering to us.
So just like last time,
We can start here by getting a comfortable position settled.
And I like starting my meditations by swaying side to side a little bit whenever I've found my spot,
And like a pendulum,
Just slowly stopping in that perfect middle place that feels nice and balanced.
That's our center point from which we're going to begin mapping.
So with your eyes closed,
You can start taking in some deep breaths,
And actually drawing in nice and deep breaths this time,
And noticing what happens as your breath becomes deeper,
As you draw in more air until your lungs are totally full,
And then completely let go.
See if you can pick up right off the bat what the energy is feeling like within your body,
And how it's responding to this kind of breathing.
A deep breath can do wonders to reset our mind,
And so if we pay really close attention to all the small changes that are happening,
When we take a nice deep inhale and full exhale,
It can feel very pleasant.
So whether those sensations are big and salient,
Or small and subtle,
This is a practice of noticing,
And then noticing deeper.
Refining our awareness to bring greater clarity into what it is that we're feeling,
What it is that we're noticing.
One of the most helpful questions that we could ask ourselves as we're trying to map this moment is,
What is the energy underlying this experience for me right now?
So pose that question to yourself,
And instead of really searching for an answer,
See what your intuition has to tell you.
This is one way that we can bring greater mindfulness to the way that we are showing up to the world.
For me right now,
The energy underlying this experience is very calm.
By the end of this meditation,
It might be completely different,
And I will try my best to maintain this map of what is shifting and what is moving through me.
The body of the mind will pull you into Audi.
It will offer sensations.
It will offer information to us in the form of feeling.
And that could be a physical feeling like pain or itchiness,
Or it could be an emotional feeling like restlessness or anger or peace.
So see if you can tune in to the frequency of what your body is trying to tell you in this moment,
Building that map of physical and emotional sensation that's being stored and communicated in your body.
Remembering that we're not trying to change anything,
We are not putting force into whatever it is that we notice,
But we are simply here to observe.
When the mind inevitably gets carried away or gets bored or starts creating some kind of conversation,
Just notice where your mind goes.
Witness the path that your mind just went down and recognize it as such.
Also available in this present moment are all of your senses.
So let's do a quick sensory rotation to build a greater map of what it is that's happening around us.
So bringing your attention to any sounds and the way that your mind and body relate to these sounds.
Picking up on any reactions that you notice yourself have to the sounds around you.
Even though your eyes are closed,
There's still present a vision that your eyes are creating behind your eyelids.
So moving your attention now to notice what are you seeing in the darkness?
What are the patterns of light moving behind your eyes?
What does it feel like to have eyes in this moment?
And now shifting to our nose.
First feeling the nose,
Noticing what it feels like to first of all have a nose.
And as we go deeper to notice what it's like to have a nose that is actively engaged in this moment.
How do you know that your nose is working right now?
What signals are you getting that ensure you that air is coming in and that you are receiving oxygen?
Going even deeper,
How do you know when you've breathed in enough air?
How do you know when you need to breathe in again?
There is a certain signal there.
There is a line of communication that is present in this moment that we aren't usually tuning in.
But that communication can tell us a lot.
What is it like for your neck to be holding the weight of your entire head?
Does it feel healthy?
Is your posture in a good place right now for your neck?
How do you know?
At this point you could do another check-in and ask yourself what is the energy underlying this experience once more?
What is the energy underlying your experience of this moment?
What is the energy underlying this moment?
What is the energy underlying this moment?
Taking a deep breath and bringing our awareness now to the sensations of gravity.
Gravity is one of these incredibly fascinating things that is always present with us and yet we hardly ever pay attention to.
But if we tune into it,
We see,
We could feel that there is a sensation associated with gravity.
This feeling of weight pulling us down into the center of the earth.
And at the same time,
The sensation is effortless.
Gravity does not require our energy or our force.
And in that way it may actually feel quite light.
So breathe into this effortless moment of being in this presence.
And without directing your awareness to any one specific thing,
Just lean back,
Give yourself a few moments to relax,
And see if you can keep an open scanning awareness.
Just picking up on any of the loose things that begin to show up in your consciousness.
Watch them come in and watch them go.
A touch of your double acquired love this time,
You legend of gravity and after all that you Mountains of creation have brought away 3,
000 times from you even asacc Sands.
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