Begin by finding a comfortable seat.
And experience the sensation of your bum touching the surface below.
Let that feeling,
That sensation be the object of your meditation.
You don't even have to say painful or relaxed or anything at all.
Just see if you can feel it.
Have a direct experience of the sensation of your bum touching the surface below.
Try not to think about your bum touching the floor.
Just feel the sensation.
A direct experience of the sensation.
A direct nonverbal experiencing of sensation.
Next.
Feel your hands.
The sensation of your hands touching your legs.
Feel whatever your hands are touching.
A direct sensation of that.
A direct felt experience.
An experience of the sensation of your hands touching.
If you have trouble feeling that sensation,
You can move the hands ever so slightly or you can move just one finger so you have an experience of sensation.
If you haven't already done so,
Take your hands and place them on your thighs,
Palms down.
Are you able to feel the pulse in your hands?
Or any tingling in your hands.
Put your full attention on your hands.
See if you can feel the pulse or a tingling in your hands.
A direct nonverbal experience.
Can you feel anything in your arms?
Can you feel the pulse in your arms or a tingling?
Or a sensation at all in your arms.
Feel your hands and your arms.
Can you feel the pulse or tingling or any sensation at all in the stomach or the chest?
What is the sensation there?
What is it like feeling the energy in your body?
In your hands,
Arms,
Stomach,
Chest.
Can you feel something there,
Some sensation inside your body?
We often tense in our belly.
Right now,
See if there's a sensation of holding or tightness in the belly.
And if there is,
Relax that and feel that sensation of relaxing the lower belly.
Soft belly.
Are you able to feel the belly rising and falling as you breathe?
Not watching it or thinking about it,
But feeling it.
Feel the sensation of the breath moving in and out.
Sometimes the breath will be deep and sometimes the breath will be shallow.
Whatever it is,
Just experience that.
Just experience the breath as it is right now,
Moving in and out of your body.
Through your nose.
Through your mouth.
Just experience the breath moving in and out of your body.
The breath going in and out is our usual object of meditation.
Let's see if you can have a direct experience of this.
It's not concentration.
It's not grasping.
It's not forcing.
It's very natural open awareness to experiencing the breath going in and out.
Being with the breath going in and out.
Be with the breath.
Be one with the breath going in and out.
Stay very relaxed and if you've been following after the momentum of the thoughts,
Just kindly note that as thinking.
Then come back again to the breath going in and out.
Experience being with the breath.
Allowing the breath as it goes in and out.
Direct your attention to any pain,
Tightness,
Or discomfort in the body.
If there's any pain,
Tightness,
Or discomfort,
Let that be the object of your meditation.
Just feeling,
Experiencing.
Giving your light but fully compassionate attention to that spot of pain,
Discomfort,
Or tightness.
Let that be the object of your meditation.
Not thinking about it,
Just feeling.
The sensation of what we call pain,
Tightness,
Or discomfort.
Place your attention directly on that spot or area and experience the sensation.
Not my pain or me in pain,
But just the sensation.
And then allow that awareness to come back to your body sitting on the floor.
Notice the sensation of the earth below.
Notice how the body feels as you draw energy up from the earth and take a nice big deep breath in and a long slow exhale out.
One more time,
Big deep breath in.
Slow exhale out.
Taking your time as you transition from this space into whatever your day holds.
Finding any movements that you need.
See if you can take this deeper level of awareness of your physical body,
Of your breath,
As you move throughout the rest of your day.
