Begin by closing your eyes.
Feel your body in space,
The contact between your bottom and the chair,
The bottoms of your feet on the floor,
The distance between the bottom of your spine and the top of your head,
The way that your arms hang out of your shoulder sockets,
And notice the resting point.
Notice the resting place of your hands.
Become aware of the movement of breath as it moves in through your nostrils or your mouth on the inhale.
Notice the way the body expands to make room for the inhale.
And then follow the air out again on the exhale,
Noticing the contraction of the body as the air leaves.
Allow yourself to pay attention to both the position of body in space,
The outline of the body in space,
And all of the sensations that go along with it,
And the movement of breath as it moves in and out of the body.
Allow yourself to pay attention to both at the same time.
Expand your awareness to include the sounds that are in the space,
Whether they're in the room that you are in or outside surrounding.
Allow those sounds to mix with the awareness of body sensation and breath.
Allowing yourself to be open and present to all of it at once.
Even thoughts that may arise in the mind,
Let that also,
Let there also be space,
Presence for that part of this experience.
At the same time that you stay connected to awareness of breath,
Body,
Sound.
It's almost as if everything in our field of experience is an instrument,
As part of a divine symphony.
Just like when we listen to an orchestra play,
We try to hear the sounds all at once,
The way that all the instruments work together.
Also let your awareness be open and flexible so that you can be present to every part of this experience at once,
Hearing the totality of this moment.
Breath,
Body sensations from head to toe,
Sounds,
Thoughts.
Every part of our experience as an instrument in a divine symphony.
Notice how your awareness needs to be soft and flexible in order to perceive the wholeness of the moment,
The harmony.
Every instrument of this moment,
Breath,
Body,
Sound,
Thought,
Everything.
Playing the music of what is here.
You can notice if the mind wants to contract around a particular part of the experience,
Like a sensation in the body,
Maybe an intense painful sensation.
Or maybe there's a thought that suddenly you find your attention glued to.
If you notice that your awareness is contracting around one part of the symphony,
In the same way that we might focus in on hearing a violin or a cello when we're listening to an orchestra.
As soon as you notice that you've narrowed in on one part of your experience,
Just expand your awareness to include not only that which you were focused on,
But the entire symphony.
Where the particular thought or the particular sensation that the mind was fixated on just becomes one of the many instruments.
With breath at the center.
It's natural for the mind to contract around a particular part of the moment and the practice is upon noticing that contraction to let go,
To open up and to hear the symphony.
There is no part of our experience that is not part of the symphony.
Allow yourself to notice the alive energy that's expressed in everything,
In breath,
In body,
In sound,
In thought.
And as you pay attention to the alive energy that is found in everything,
Know that this is the same energy.
This is the one,
The one presence,
The one,
The holy one manifesting itself through all the forms,
All of us.
Let yourself disappear into the unity of the symphony.
While each expression of energy is different,
It is made of the same,
Same source.
I'm going to be quiet for a period of time.
And I invite you to continue to stay present with this divine symphony,
With every part of your experience as being filled with alive energy,
Filled with the one.
As soon as you notice your mind contracting around this or that,
Expand,
Open,
Let your awareness have enough room to hold it all.
And you can close your meditation whenever you're ready.
