Finding a position that resonates for you and your body.
And knowing that whatever position you choose to hold your body in today is okay.
And if you feel the need to move or shift your body throughout the meditation,
Really honoring that need,
This meditation isn't about being still.
It's about being open to what is.
You might like to begin by bringing your awareness to your breath.
And as you breathe in,
Noticing the oxygen enter your body.
And as you breathe out,
Noticing the air exit.
There's no need to alter or change the breath in any way.
Just noticing what you notice here.
Being open to what is.
Each breath a brand new opportunity to connect with the present moment.
To connect with a new moment.
To connect with what is.
You might like to shift your awareness now to what you can hear.
Just allowing the sounds to come and go.
And just doing your best to refrain from labeling or judging the sounds.
Just letting them be as they are.
Offering yourself permission to open to what is.
And throughout the meditation,
You might notice your mind wandering,
As minds so often do.
Wandering off to a different place,
Or perhaps judging or labeling your experience.
You might like to bring a gentle curiosity to this.
The mind and how it wanders.
The mind and how it judges and labels.
And then perhaps coming back to the breath.
Noticing the in-breath as you breathe in.
And the out-breath as you breathe out.
You might like to bring your attention now to what you can smell.
Any aromas entering your nostrils.
And just letting them be here as they are.
You might notice a single aroma.
You might notice various aromas.
Or you might notice the absence of aromas.
Just experiencing whatever you experience here.
And just opening to what is.
And as you open to what is,
You might like to shift your awareness.
To your body here.
Perhaps noticing the contact that your body makes with the surface you're resting on here.
Opening to sensations of pressure.
Warmth or coolness.
Just opening up to these sensations.
And noticing whatever you notice here.
You might also notice the air as it makes contact with your exposed skin here.
Just opening to whatever sensations the air creates here on your body.
And as you rest here and hold your body with these outer sensations.
You might like to open your awareness to the inner sensations in your body.
Perhaps noticing your lungs fill up with oxygen as you breathe in.
Your lungs expelling the air as you breathe out.
Perhaps you notice some tension and tightness in your throat.
Or maybe there's another part of your body that's calling out to you.
Wanting your attention.
Longing to be heard.
You might like to scan through your body.
And notice whatever sensations are present here for you.
There may be some uncomfortable or unpleasant sensations coming up for you here.
Just doing your best to allow these to be here in your gentle presence.
Opening.
Opening to what is.
Opening to what is here for you in this moment.
You might also notice if there's any emotions or stories attached to these sensations.
Just letting these be here too.
Opening with love and kindness.
Compassion.
Or perhaps curiosity to what is here for you.
Bringing a gentle awareness.
Your gentle presence to these sensations.
These emotions.
These stories.
Listening.
And as you hold your awareness.
To your inner world.
The inner sensations.
And the emotions or stories.
You might like to become aware of your outer sensations.
And your outer world.
Whether it be the contact.
Smells.
What you can hear.
Or perhaps your breath.
You might like to spend the next few moments flowing between your inner sensations.
Your inner world.
And your outer sensations.
Your breath.
The senses.
The contact with your body.
Your outer world.
Flowing between the two.
In whatever way resonates for you.
Opening.
To what is.
And coming back now.
To the contact your body makes.
With the surface you're resting on.
A gentle openness.
To whatever sensations.
Are present for you here.
And as you bring this gentle presence.
To these sensations.
You might like to take the time.
To offer yourself.
Some kindness and love.
Perhaps.
Some gratitude.
For taking the time.
To practice here today.
And just reflecting.
On how this experience.
Of opening.
To whatever is here.
Reflecting on.
What it's like.
When there's no right.
Or wrong way to be.
Just being here.
Opening.
To what is.
Accepting.
What is.
Letting go.
Of how you want something to be.
You might like to.
Induce some movement.
In your body here.
Perhaps swaying from side to side.
Or up and down.
Maybe wriggling.
Your fingers.
And your toes.
And when you're ready.
Gently.
Opening your eyes.
And coming back.
