Welcome to this practice,
My name is Ruben.
This is it.
Tuning in to the sound of the bell,
Allowing it to fixate your experience to this moment.
This moment can become a sacred moment.
This moment is a sacred moment as long as I notice.
Every time I come back as this practice unfolds,
Every time I do this is a micro-moment that is sacred.
I choose to let go of any expectations about how this may well go,
No need for striving,
And even if I've got a busy mind in this moment,
This is it.
This is me,
A spiritual being having a human experience.
Can I be okay with the distractions?
Can I be okay with all of these experiences in body,
Mind and world?
If the answer is yes,
Then I soften and drop into the practice,
And as you gently rest in this moment,
You might like to imagine the words or hear them in your mind,
I choose me now.
Take a moment to appreciate what it's like,
The experiences you are having right now,
Your inner world experiences,
Thoughts,
Feelings,
What's there,
Looking onto them,
Here's a thought,
Here are some thoughts,
Random,
Arbitrary,
Predictable,
Unpredictable.
As I notice,
I look onto the workings of my mind,
What I am the witness to,
I cannot be,
Here are some feelings,
Residual feelings.
Can it all be okay,
As I notice,
An experience,
An energy in motion,
Something that I look onto,
What I am the witness to,
I cannot be.
Letting go of the direct focus on your inner world,
And expanding it gently to what is already here in your outer world.
Sounds coming from different locations,
Sounds just happening,
Events that just take place,
As you witness them taking place,
Allowing your awareness to absorb everything,
This moment,
The stillness that you observe,
The movement that you observe,
May everything unfold just as it will,
As I drop into this meditation just a little more,
My dear breath,
My dear body breathing,
I too can apply the same amount of gentleness to my breath as my breath is giving to me.
Every moment I am with my breath is a moment of me taking care of myself,
Me choosing myself,
And I know deep down that I deserve this.
Everything can be soft in this moment,
My awareness is soft as it absorbs everything in this moment,
All experiences in body,
Mind and world come and go,
Rise and fall,
Fade in,
Fade out,
How can I drop deeper into this moment,
Letting go,
Relinquishing any attempts to control or change anything,
The mind attempts to do this again and again,
Wanting things to be different,
Things are just as they are,
As you allow this moment to unfold,
Choosing the rhythm of my breath,
Choosing to appreciate the softness of this rhythm,
I become the rhythm of my breath,
Tuning in to the subtleties,
The nuances that only I can experience,
Gently does it,
Nice,
Soft,
Kind awareness as my body breathes,
The sound of my breathing complimenting this rhythm,
In breath,
Out breath,
And the more gentle I am in connecting to the breath,
The easier the practice becomes,
And the easier the practice becomes,
The deeper I drop into this moment now,
More grounded,
Aligned,
Everything is just as it is,
And here I am,
Choosing now,
Choosing now to prepare my mindset for my day,
I choose to be a little more grounded,
I choose to notice my inner world,
My thoughts and feelings as I go about my day,
This is my day,
Today is the day where I continue to grow,
My consciousness continues to evolve,
Just a little more,
Today is the day I choose myself,
Because right here and now,
Listening to these very words,
I am choosing myself,
And so it is.
