This meditation is created to help you unwind from a stressful day.
Wherever you are at,
Whether sitting or lying down,
Take just a moment to consciously adjust the body so that you can be more easeful and relaxed.
Take a moment also here to just notice the tension that is being held either in the mind with the busyness of thoughts or within the body with the various tensions that may be here.
And just gently imagine that these places of holding,
Gripping stress and tension could now be the place where you breathe.
Begin to breathe from the place of tightness or tension or stress.
And as you breathe in,
Notice the intensity of the sensations.
And as you breathe out,
Imagining this tension just dissolving and leaving the body.
Breathing in,
Acknowledging and breathing out,
Letting go.
Continue to focus on being in the space within without trying to fix,
Without trying to heal,
But instead welcoming.
Welcoming the tension as a messenger,
As information from a place of curiosity.
What is it like when you just be with sensation and peel off the labels of tension,
Of stress,
Of strain?
Be in the direct experience now,
Beyond the cognitive labels,
The concept,
Into the sensations.
Understanding how much space this tension is taking up.
Is there an emotion or a memory associated?
Is there a center point or boundary?
Just being with what is.
Now shift your attention in scan and land within the physical body for a place that feels receptive or awake,
Or at ease.
And land all your senses and attention here.
Just as you did with the tension,
Imagine that the breath was emerging from this place of openness within.
As you breathe in,
You're feeling the impact of this openness,
This ease.
And as you exhale,
You're allowing this ease to course through the body.
Stay with it without trying to pull any experience or feeling towards you.
Just being with the direct experience once again.
The feeling of openness,
Of ease,
Of well-being.
You may notice that the breath is more easeful when it's in this spacious,
Open,
Vast field of ease and well-being.
Later too,
Notice if there's any thoughts that emerge or memories or emotions.
Can you feel a boundary or periphery or center point to this ease?
Now I invite you to go back to the held place of tension and just experience it for a moment.
These contrasts of sensation are very important in creating the momentum to move forward from this place of balance and harmony.
Move back to the place of ease within.
And this back and forth feeling one and then the other.
Can you feel both at the same time?
Being aware of the body resting,
The breath moving.
Now let it all go and just be in this experience.
In this experience.
Maybe even sensing the pulse or the throb of life force.
Now bring your attention to your heart and invite in an appreciation.
An appreciation for a person,
An experience that you had today.
Feel it in the body.
The sense of appreciation.
Feel how it brightens.
It lightens.
And allows more space and ease to become the direct experience.
For as long as you can,
Allow yourself to just bask in this field of open receptivity,
Of appreciation and gratitude.
