Hello,
And welcome to this guided meditation.
Before we start,
Take a few moments to find a comfortable place where to sit.
As you do so,
Make sure to establish a comfortable and stable seat,
Whether you're sitting on a chair or on a cushion.
Make sure that you sit upright,
Embodying a posture that is indicative and supportive of your intention to be alert and present during this practice.
Find a comfortable,
Stable position that supports a sense of dignity,
A sense of self-care and self-respect.
Feel free to pause until it's time to start and you're comfortable and ready to do so.
And let's now begin.
As you sit,
Begin noticing the sensations in your body in regards to the position that you are taking.
Notice how your body feels right now.
Take a few moments to notice sensations throughout the body.
And with that comes beginning to notice with more and more attention the experience of breathing as it happens very naturally,
One breath at a time.
Take your time to notice how you're breathing,
The quality of your breath as it moves spontaneously and naturally in and out of the body.
For the next few moments,
Bring as much attention as you possibly can to this experience of breathing that is occurring right now in this moment and in this moment.
And one breath at a time,
One moment at a time,
Rest your attention right here,
Right now.
Let everything else that has happened in the day move into the background.
Whatever may happen later in the day,
Let that go as well.
And set this intention to be here right now,
Present to your experiences as they happen moment to moment with an open heart and a clear mind,
Allowing experiences through your body,
The sensations and the sounds that you are hearing and that you will be hearing,
Allowing the breath that flows so naturally in and out of your body,
Allow all of these to be just as they are.
For the next few moments,
Nothing else to do,
Just resting here right now,
Open to the comings and goings of experience while remaining aware of all of them without any judgment,
Without any preference,
Rather with openness and acceptance for how you are,
For how this moment is.
Let your mind find some rest in each breath,
In each sensation,
In each sound,
In whatever emotional state you find yourself in this moment.
And whatever thoughts may come through the mind as they will,
Let them be as they are.
Maintain your sense of presence just to this moment,
To right here,
Right now.
And whenever the mind wanders away with kindness,
With patience,
With compassion and understanding,
Bring your awareness,
Your attention back to this moment,
To this breath,
To the sensations that you are experiencing right now,
Or to this sound,
And continue on,
Present to all the comings and goings that life is bringing to our awareness right now.
Breathing in,
Breathing out.
Noticing,
And feeling,
And sensing sensations and sounds just for what they are.
And thoughts coming and going,
And let them be free to move in and out of awareness without following them or following into them.
These emotions,
Or the states of mind,
And let it all be just as it is.
Continue to remain grounded in this spacious,
Limitless,
Boundless awareness.
Notice your experiences with openness and with kindness.
With acceptance.
And notice how each experience comes,
Stays for however long is necessary,
Is needed,
And then it goes away.
Just like these words,
Come,
Stay,
And go.
Just like the breath that is moving through the body right now,
Comes,
Stays,
And goes.
Just like sensations that you are experiencing in the body.
Notice them all.
Be aware of them all.
All remaining here,
Present and aware.
All remaining here,
Present and aware.
Notice when the attention shifts from what is occurring in this moment to something else in another dimension of time,
And bring the attention back to this moment with just enough effort to redirect the attention.
The rest is really effortless,
Just like the breath moving through the body right now is effortless.
Just like the sounds moving through the space,
The sounds that are being heard require very little effort.
We're feeling the sensations in the body.
So just enough effort,
Little effort to hold the presence and the moment to moment experience.
And continue to rest,
Aware and present,
Right here,
Right now.
The meditation will end soon with the sound of a bell.
Leave that sound with openness just like you are receiving any other sound with openness right now.
And after you hear the sound of the bell,
Take your time to transition back into reconnecting with the space around you,
People,
Situations,
Etc.
Take your time to transition into reconnecting with the space around you,
And to continue with whatever you feel that you need to do,
And for now,
Thank you very much for your presence and your participation.
Be well.
You
