This simple meditation invites us to observe,
To notice,
To be aware of our surroundings without judging them.
This meditation can be done anywhere,
Under any circumstances.
I'll invite you to come to a comfortable position,
Sitting,
Standing,
Reclining,
And to spend just a few moments getting in touch with your breath.
Perhaps placing your hand on your belly to feel your breath,
Or perhaps relaxing your arms and your hands into your lap or at your sides.
Ultimately,
Try to make yourself comfortable and as quiet and still as possible.
You can practice this meditation with your eyes closed,
Focusing on your other senses,
Or perhaps keep your eyes open and fully immerse yourself in what's happening around you.
To practice this meditation,
Simply begin to observe the sensations that are occurring around and to you.
What do you notice about your environment?
The sounds,
The feelings,
The temperature?
What do you notice about your seat,
Where you're standing or reclining?
How does it feel?
As you observe and notice,
Your mind may try to create judgments,
Deciding that the thing that you're observing is good or it's bad,
That it's right or that it's wrong.
This is the type of thinking that we want to practice letting go.
So as you observe what's happening around you,
Traffic,
Trees,
Imagine simply allowing whatever it is to be,
Identify if that helps your practice by saying,
I see a tree.
I see these cars going by.
I hear birds.
I smell food from the restaurant next door.
Whatever experiences of sensation are occurring around you,
Simply identify them.
Practice when your mind wants to create judgment and simply identify.
We'll spend just a few moments together in silence,
Continuing to observe and practice.
Keep your breath flowing and for the next few moments,
Simply observe,
Notice,
Breathe,
And be.
Then,
In Penny Howard's other corner,
Bless her spirit of love.
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