So as we hear the sound of the bowl,
Taking this opportunity to find the posture that serves your body,
Feel supportive.
Allowing the eyes to be closed or to find a gaze point somewhere out in front of you.
Just allowing this opportunity of practice to begin to support you attending to each moment,
Each experience that's going to arise and pass with a sense of welcome or openness.
So as we begin this practice we can invite this sensitivity to just feel into the landscape or the environment that you're in now that's here supporting you.
There might be qualities of this environment that are expected or we have a sense of,
Oh yes I know that's here.
And what if for this moment you just welcomed whatever it is that is here.
So the sounds and the environment,
The quality of the air,
The movement of life around you,
Your stillness.
Really invite a welcoming of it's just like this in this moment.
This moment is new.
These conditions have never before been like this and are just like this right now.
You let your attention or awareness really gather this sensitivity to what's around you.
Now begin to attend inwardly.
Beginning to feel and sense what's here in this inner landscape now.
And this too,
Whatever we begin to connect with inwardly is also only here in this moment,
Like this.
Can you let your awareness of what's here be meeting that with a sense of curiosity,
How the mind feels,
The body is being experienced or what's here in the heart.
Sense of whatever it is that we find in the moment is to notice if we're contracting against it not wanting it to be here or having onto it once or more.
And dropping any need to have it be any other way than how it is,
Fresh,
Unexpected,
Welcomed or beautiful just as it is.
I'll invite you to now attend to the body,
Just feeling the posture that you're in,
The part of the body that the body is resting onto or against.
Allow yourself to feel into the sense of stability or groundedness that's here.
As you let your body receive or feel supported by this stability that's here.
Also really scan the attention through the body to feel and sense is there any part of my body that needs to be shifted so that the posture that really embodies a sense of presence or alertness and also a sense of being at ease or relaxed.
As we meet this body and the conditions that are here tending to it,
We can draw our attention to the breath.
Allowing a welcoming of the breath to be felt and sensed in awareness.
As you begin to attend to the breath,
Seeing if you can be curious about the qualities or the movements of each breath.
Is the breath short,
Is it long?
Is there a choppiness or smoothness?
And sensations like temperatures,
Textures.
The invitation is to allow each moment to be met as you attend to the breath and the way that it is.
And beautifully unique each moment moving into the breath is.
And yes,
Movements of the mind will happen,
Sounds in the environment that feel alluring or contracting will happen.
What if you welcome those beautiful unexpected moments too,
Nothing to do with them,
Just part of what's here.
So curiously,
Kindly,
Welcoming presence to each breath.
Because We're welcoming all the flutters of any movement in a moment,
No matter what they are.
We can use the breath to study,
Welcome and invite that lens of curiosity to not know,
Not expect how it's going to be,
To feel how it is in this moment.
And now the invitation,
If you choose,
Is to release awareness and attention to breathing and to invite an open awareness to welcome any experience that's moving through the landscape inwardly.
This is allowing awareness to be present in sound,
Thoughts,
Sensations in the body,
Movements of the heart,
All of it.
You can always return to the breath to anchor,
Feel that steadiness of presence,
Be curious about each moment and when it feels okay,
Resting in the sense of not needing to have a focus but to just be open to light,
Curiously,
Kindly,
Welcome,
Whatever each moment is that's here in awareness,
Any rebel or delight in the unexpected movements that are captured in that sense of awareness and presence to what's here.
Thank you.
Again,
Aware of those moments where we meet the experience and we grab onto it or want more of it,
We sense an aversion or a distraction and not wanting.
Can you drop or let go of that reactivity to a moment and just surrender,
Let go,
Be present to just how it is.
Finding that not knowing and sense of okayness to,
It's just like this right now.
Take what's here.
The movement of thought through the mind,
Flicker of the heart,
Sensation in the body.
All of these are only present in this moment like this,
Can never be again.
Seeing that lens,
The feltness of welcoming and the wonderment of what's arising and present here now.
All of these are only present in this moment like this.
All of these are only present in this moment like this.
As we sit and tend openly to what's here,
Sometimes what's here is difficulty.
A contracted mind or achy body,
A grieving heart.
And those are all moments in which we can welcome to.
We welcome them as unexpected visitors to.
As we sit and tend openly to what's here,
Sometimes what's here is difficulty.
As we sit and tend openly to what's here,
Sometimes what's here is difficulty.
Present to this moment,
Welcoming it,
Letting go of needing to know how it is.
As we sit and tend openly to what's here,
Sometimes what's here is difficulty.
How are you meeting this moment?
How are you meeting this moment?
Inviting that sense of resting in present,
Welcoming all of the uncertainty and the possibility to know how this one moment is like this.
As we sit and tend openly to what's here,
Sometimes what's here is difficulty.
As we sit and tend openly to what's here,
Sometimes what's here is difficulty.
Resting in awareness.
The beauty of each moment.
As we arrive into the last few minutes of our practice,
Welcoming that not knowing too.
As we lean forward a little,
We want to lean back.
Every moment is truly a gift in which to be felt as precious and unfolding exactly how it's supposed to.
So meeting it with that loving and kind and gentle and welcoming awareness.
Thank you.
As we close,
Feeling into this moment.
This moment in the fruits of your practice and what's being felt inwardly right now,
The mind and body and the heart.
Appreciating gratitude for whatever is here and supported and nurtured in this practice.
Also,
As we close a moment of gratitude for all the supportive conditions that arise within our experiences we move through life to allow us the opportunity to be present to life.
Things of our environment,
The communities were connected to the beings that were in relationship with.
Just offering a moment of gratitude for the presence of those beings and experiences in our inner connection to them.
And just being in that mystery of beauty and not knowing.
Just our intimacy and ability to be present to however life is moving with us and around us.
Thank you.
