Allow the body to adopt a posture that keeps the mind alert and relaxed.
A posture of dignity.
Let the body feel grounded and rooted.
Sinking the weight of the body into the chair or floor,
Allowing the body to feel fully supported.
And you recognize that you do not need to hold the body up.
The chair or earth can do this for you.
Let go.
Bring your awareness to any sensations you notice in the body.
Gently guide your attention to any areas where you're holding unneeded tension.
You might first notice obvious places,
Such as the shoulders,
Jaw,
Or back.
And when you sense this unneeded tension,
Gently invite those areas to relax just a little bit more.
Next,
Notice other areas of the body,
Such as the feet,
Calf muscles,
Thighs,
Hips,
Hands.
Notice the arms,
The belly.
Notice the lips,
The nose,
The eyes,
Ears.
Notice the scalp and notice the brain.
Anytime you observe unneeded tension,
Gently invite those areas to become slightly more relaxed than they already are.
Let go.
Now bring your awareness to your breath as it moves in and out of your body in the lower abdomen.
Notice how the belly expands with each inhalation and contracts with each exhalation.
Allow the breathing to be soft,
Smooth,
Easy,
Long,
Slow,
And comfortable.
Allow the breathing to feel natural and relaxed.
There's no need to control the breathing in any way.
Simply allow your breath to breathe itself.
As best as you can,
Bring this attitude of allowing to the rest of your meditation.
Now,
Become aware of any thoughts you may have.
Allow any and all thoughts to arise without controlling or judging.
Simply notice the thoughts coming and going.
Gently observe each thought,
Recognizing the mind's tendency to plan or judge or remember.
Watch each thought as it moves into awareness and allow it to pass through your consciousness like clouds drifting across the sky.
If you find yourself becoming attached to a thought or feeling,
Simply acknowledge this and let it go.
Notice emotions arising with thought.
Can you sense these feelings as simple sensations?
There is no need to hold on to them.
You can gently observe each emotion,
Each feeling,
And then let it go.
Observe the edges of the emotions.
Can you notice their quality,
Their duration,
Their intensity?
Can you notice where they are located in the body?
With a detached awareness,
Simply watch these feeling states as waves moving through the mind.
Continue observing,
Noticing whatever comes into awareness,
Gently witnessing each movement of thought,
Emotion,
And bodily sensation.
When the mind becomes caught,
Simply notice this and let it go.
Allow space for it all,
Without rejecting or grasping.
Observe each movement of the mind,
Simply accepting it for what it is.
There is nothing to be fixed.
There is no particular state to be achieved.
Observe.
Observe.
Gently and slowly,
Shift your awareness back into the body.
Without opening the eyes,
Become aware of your weight on the chair or floor.
Become aware of your surroundings.
Quietly acknowledge anything your senses notice.
Gradually and gently,
When you are ready,
Open the eyes,
Gently move the fingers and toes.
Take several long,
Slow,
Easy breaths,
And set the intention to take your current state of being with you into the rest of your day.
Gently and slowly,
Shift your awareness back into the body.
Gently and slowly,
Shift your awareness back into the body.
Gently and slowly,
Shift your awareness back into the body.
