Hi,
My name is Niti Narula.
I'm going to guide you through a brief awareness meditation.
Find a comfortable seat with your hips higher than your knees and guide your shoulders on to the back.
Humble your chin slightly.
Gaze at one point in front of you.
Bring a softness to the inner and outer corners of your eyes and feel the eyelids become heavier and slack like a big heavy curtain at the New York City Ballet.
Let the eyelids fall shut.
Once the eyes are closed,
Take a breath in deep into your seat.
Exhale out the chest.
Let the shoulders drip on to the back.
Take another breath in deep into your seat.
Exhale out the chest,
Let the shoulders fall on the back.
Last one.
Breath in deep into your seat.
Exhale out the chest,
Shoulders land on the back as you sit tall and well.
Notice with the eyes closed how the other senses become more aware.
Feel the sounds swirl in the space that you're in.
Rather than feeling any sense of frustration with background noise,
Can you allow the sounds to help you turn inwards as if each sound is a bell of mindfulness.
And without gripping to the sounds,
Without even gripping to my words,
You hold the sounds in open palms.
Feel the touch of your skin against your seat or the ground underneath you.
Feel supported by the contact of your skin,
By the steadiness of your seat.
Feel the absence of taste in your mouth as the tongue gets wider,
Almost slushy in the mouth to soften the jaw.
Feel the ease of breath in and out of the nose,
The simplicity of the inhale,
The ease of the exhale.
Continue to watch the breath to follow its pattern.
Know that you can come back to this simple pattern.
Observing the inhale,
Observing the exhale at any point in your day.
The simple tool of breath is here for you.
You can train your body,
Your mind,
Your soul to tap into it,
To connect,
To feel how alive it is.
Notice the sense of light behind the eyelids,
Even with them shut,
And prepare yourself for the visual of the space you're in to come back to the brain.
Once you feel ready,
Let the eyelids crack open with a sense of compassion.
Is that one point in front of you?
Take a moment to be still.
And when you move,
Move with a bit of this awareness you've cultivated.
Thank you so much for sitting,
For practicing with me.
My name is Niti,
And it has been a pleasure to guide you.
