So,
Let's go ahead and get comfortable,
Whatever that means to you.
That may mean seated,
That may mean laying down,
That may mean being on your belly or your back,
That might be standing,
If that's what you need.
But I'd like for you to come into a place where you feel comfortable with your surroundings.
So that might mean putting on a blindfold,
Maybe,
Or maybe putting on headphones.
All those things are good.
I like to do that,
I put on headphones sometimes.
And as you begin to arrive into this place of meditation,
Or what we think is meditation,
I want you to see if you can,
Kind of even giving yourself the cue or the go ahead to say,
I don't have any expectations here.
I may have learned a particular technique once or twice,
But in this moment,
I'm just meditating.
I'm just simply showing up.
I'm just simply showing up and I'm simply just becoming aware.
As we begin to notice,
Maybe the breath,
And we're going to come back to the breath many times,
But I want you just to simply not move the breath,
Not change the breath,
Not force the breath,
But just notice the unforced breath.
Some of you may notice that it comes in through your nose.
And some of you may notice that it comes in through your mouth.
Let it be,
Just as it is,
Coming in through the nose or coming in through the mouth.
You may begin to notice that the belly is rising upon your inhale.
And some of you may notice that the chest is rising.
Don't make any changes with that,
Just simply noticing,
Ah,
The belly is rising.
Ah,
The chest is rising.
You may hear sounds around you or even around me,
And they are simply sounds.
The senses will try to make a story about them.
This is a car going by.
This is a sound of a bird.
This is the sound of a dog.
It may try to create a whole story about those animals or those vehicles.
And just as the car goes by,
It rises,
It falls.
Just like your breath,
Coming and going,
Rising and falling,
Changing each moment a different sound.
As you begin to breathe,
Not in a methodical or pranayama way,
Just noticing,
You may begin to notice areas of the body that are calling for your attention.
Together we'll just sort of walk through some of those areas.
You may notice the sensations that are arising,
Maybe in your feet,
Maybe noticing your right foot is a little cold.
Just noticing it,
Not trying to change it or make it something different,
Just noticing,
Ah,
Cold left foot,
Cold right foot.
Let it rise,
Let it fall,
And come back to that gentle sensation of the breath,
Whether it be through your nose or through your mouth.
You may notice a sensation around your hips or your belly.
See if you can soften that space with the breath in,
Maybe.
See if you can take a softer breath into the belly.
And as you exhale,
Releasing that experience,
Maybe even saying,
I'm releasing this experience.
Let it rise and fall and come back to awareness.
You may begin to notice sensations around the shoulders,
Maybe you're holding them in a certain way or maybe you're putting a little strain there,
If you are.
Just noticing it,
Maybe if you feel like you want to drop your shoulders down or relax just a little bit more into this,
You're welcome to do that.
But again,
Coming back to the awareness of the rising and falling of the breath.
New sensations may come,
New sounds may arise.
New experiences may come and you may notice a strong experience coming.
This could be uncomfortable,
Discomfort.
It could be painful.
It could be joy.
It could be happiness.
Notice any of these strong experiences that are arising in the body and let them rise and fall,
Just like the sounds you may hear.
They come and then they go.
Without consequence,
Just coming into your experience.
The mind may want to attach to them.
Maybe you just say,
I'm hearing,
I'm hearing a bird,
I'm hearing a car and then come back to the rising and falling of awareness.
If the sensation that you're feeling is not a strong one,
Maybe a light one,
Maybe it's not calling for your attention,
It's just simply coming up in the physical body.
Not needing your attention,
It's just having its own experience.
If that's this case,
Then let it be and come back to awareness.
The sensations that we may feel,
Fear,
Delight,
Joy,
Any strong emotion,
Even excitement,
Miss it,
Even name it.
Fear,
Fear,
Fear,
Excitement,
Excitement,
Agitation,
Agitation.
Give it space to open and just like the sounds around you,
They come and then they change.
When that particular wave is gone,
Rest in stillness for a moment and return to the breath.
Come back to awareness and notice the unforced breath soften into it.
Notice the thought,
The emotion soften into it.
Feeling the vital energy in the body soften into it.
Each time the thought,
The sensation,
The emotion rises,
We come back resting in the moments of stillness.
Even if it's just for a split moment,
Resting in that loving awareness of stillness.
Excitement,
Excitement,
Delight,
Delight,
Joy,
Joy.
And resting in loving awareness.
Sun is usefully called as let you know the็ท enclosure that the exclusive Milan Tao Noticing the unforced breath,
Rising and falling.
Can any strong experience that's happening in the body,
Naming it,
Noticing it,
Not trying to solve it or create a story.
Give it space to open,
Give it space to change and then allowing it to fall.
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As we come back into our space,
We can begin with the furthest noise,
Maybe you hear the furthest thing that you sense,
Maybe it's a smell.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Meditation is not an easy task,
But it is a simple,
But it takes a little bit of work.
As you come back into your space,
Maybe noticing the sensations that you wanted to react to.
Maybe it was an itch or a movement or a scratch,
A twist or a turn,
Honoring maybe even as a reward to react to those sensations and come back into the room.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
Come back lovingly,
Maybe with a little gratitude and even a little bit of appreciation for doing hard things.
