We'll start by sitting or lying down in a comfortable position.
You might close your eyes.
If closing your eyes isn't comfortable,
You might find a place to softly rest your gaze.
Moving your attention very softly from where you have been.
And moving into the present moment.
Notice where your body connects to the surface that supports it.
Notice any sounds in the space that surrounds you.
Notice the touch of air on your skin.
In this practice,
We are going to bring forth a person,
Animal,
Object,
Or place that helps us feel peaceful,
Easeful,
And well.
It might be a memory of one of these things,
Or it might be something you imagine.
We'll use these experiences to begin,
And then let our attention move away to rest on an embodied,
Felt sense of peace,
Ease,
And well-being.
We'll start the practice now.
Bringing your attention to any sense of peace,
Ease,
And well-being felt in your mind and body in this very moment.
Opening up to any sensations of groundedness,
Comfort,
Stillness,
Any sensations of peace,
Ease,
And well-being in your mind and your body.
Now bring your attention to a person,
Animal,
Object,
Or place that further brings forth peace,
Ease,
And well-being in your mind and body.
If nothing is coming forward,
You might rest with whatever is coming forward,
Or you might bring forth the sound of the rain or birds chirping.
Maybe the image of a flowing stream or a still pond.
Maybe a loved one or animal.
Letting the experience of this person,
Animal,
Object,
Or place be fully felt,
And as you let this experience expand,
Notice any associated images,
Sounds,
Colors,
Smells,
Textures,
Tastes,
And smells.
Tastes.
Letting go of any stories,
Any judgments.
Letting this experience be fully felt in your body.
Where do you experience peace,
Ease,
And well-being in your body?
Letting any thinking fall away.
Resting in a felt sense of being in a body.
Safe,
Secure,
At ease.
Well and peaceful.
Staying with this experience just as it is.
If your attention strays,
Moving it back to your embodied felt sense of peace,
Ease,
And well-being.
Attention resting on groundedness,
Comfort,
Stillness.
If your attention strays,
Again moving it back to your embodied felt sense of peace,
Ease,
And well-being.
And when it feels right,
You can open your eyes if they have been closed,
Or widen your gaze if they have been open.
And as you open your eyes or widen your gaze,
Can you maintain this state of peace and ease of wellness?
With the eyes open,
Gaze wide.
Still peaceful,
Easeful,
And well.
This is the end of our meditation today.
