Invite you to sit comfortably somewhere you can stay still for the next number of minutes.
Allowing your spine to be long but not rigid.
Resting your hands.
Gently closing the eyes if you like,
Or keeping the eyes open,
Whichever feels best for you today.
A lot of meditation asks you to do something or add something.
A focus or a mantra or a technique.
Today we're going to do the opposite.
We're going to subtract.
We're going to notice what's already happening without changing it.
So we'll start with the sounds in the room,
Whatever's there.
The hum of a fridge.
Traffic in the distance.
Your own breathing.
The silence between sounds.
Don't reach for the sound,
Let it come to you.
If there is silence,
Notice the silence.
You.
You.
Okay.
Now bring some attention to the breath.
.
.
Not to changes.
Just to notice what it's already doing.
Slow or fast.
Shallow or deep.
Is it catching somewhere?
You don't have to fix it or change it.
The breath is happening all by itself.
And now notice the body.
Whatever sensations are there.
The weight of you in the chair.
The temperature of your skin.
Places that ache,
The places that feel fine.
Don't go searching,
Just notice what's already showing up in the body.
Now notice what's happening in your mind.
The thoughts.
The pictures.
The little half-sentences,
The common goal.
.
.
You're not trying to stop them.
You're not trying to follow them.
You're just seeing them happen.
Like clouds across the sky,
Your thoughts will pass You are the sky,
Not the clouds.
So just allowing thoughts to happen.
Now notice the feeling tone of this moment.
Is there an emotion here?
Maybe boredom?
Maybe restlessness.
And be quite calm.
Maybe sadness,
Maybe nothing in particular.
Whatever feeling tone is here,
It's already here.
You don't have to do anything with it.
Now settle back into all of it,
Sounds,
Breath,
Body,
Mind mood.
All of it's happening at once.
None of it requiring your management.
And if you notice yourself trying to do this practice well,
Drop that too.
There's nothing here to do well.
There's just noticing what's already here.
This is the wider field.
The space everything's happening in.
So you're not in your head right now,
You're in the whole field.
Just staying here,
Noticing.
What's here?
Nothing to change or fix or move toward or away from.
You might notice the boundary of you softening a little.
Where you end and the room begins,
Gets a bit blurry and that's fine.
You don't have to hold yourself together so tightly.
If a strong thought or feeling comes through,
Let it come.
Don't push it away,
Don't follow it,
Just see it move through the field like everything else And whatever's already here is enough.
You don't need to make this moment more than it is.
And now let's take three slow breaths,
Breathing in.
And out.
And out.
10.
And out.
Notice the difference between when you started and now.
Not big,
Just a little more spacious maybe.
You can open your eyes when you're ready.
Take the field with you when you get up.
It doesn't go away when you leave the practice,
It's been here the whole time.
Thank you for joining me.
