Hello beautiful souls,
Welcome to today's meditation,
A meditation in awareness.
So we're just going to bring awareness to our different senses,
To find yourself in a comfortable position.
You can be seated or you can be laid down,
It's your choice,
It's your practice.
And if you're seated,
Ensuring that your spine is long,
Your shoulders are relaxed,
Your hands can gently rest on your knees or in your lap,
Right hand cradled by left hand,
Your chin should be slightly tucked and your tongue resting behind your teeth.
If you're laid down,
Stretching out your arms and your legs,
Relaxing down through the shoulders,
Allow the body to become heavy and whatever position you find yourself in,
Just arriving fully in this moment.
Having gratitude for yourself,
For giving yourself this time,
This time to be with yourself,
To take a moment out of your busy day to just be.
You have nowhere to go,
You have nothing to do,
Just allow yourself to be here in this moment.
Starting to bring awareness to the parts of your body that are in contact with the ground beneath you.
If you are seated,
Feeling the contact of the sit bones and the legs on the floor or cushion.
And if you are laid down,
All the parts of the body that are in contact with the mattress or mat that you're laid on.
And start to notice other areas of contact.
Your hands in your lap or on your knees if you're seated.
And bring awareness to your clothes and how they feel on your skin.
And beginning to expand the awareness now throughout the body.
Noticing any areas of tension,
Any areas of softness,
Heaviness,
Lightness,
Any pain.
And without judging your experience,
Just bring awareness to the sensations throughout the body,
Allowing your awareness to move from one sensation to another.
And if you notice your mind wandering,
Just gently notice where it went and bring your awareness back into your body.
Noticing if there's any tastes in your mouth,
Maybe you recently drank or ate something.
And bringing your awareness to your sense of smell,
What can you smell?
And if you notice your mind has wandered,
Just bring your awareness back to the body and back to any smells that you might be able to smell.
Not judging what you find,
Just inviting a curious attention to whatever is presenting itself in your awareness.
And expanding your awareness now to any sounds that you can hear,
Without labelling them,
Without making a mental comment,
Just investigating what you can hear.
Noticing what you can hear,
Without labelling them,
Without making a mental comment,
Just understanding what you can hear.
And if your mind wanders,
Gently bringing it back to what you can hear.
Noticing what you can hear,
Without labelling them,
Without making a mental comment,
Just understanding what you can hear.
And now bringing your awareness to your breath.
Noticing the depth of your breath,
The length of the breath.
Are you breathing into your belly or your chest?
Not trying to change the breath in any way and not judging what you find.
No aversion and no attachment,
Just awareness of the breath.
Noticing what you can hear,
Without labelling them,
Without labelling them,
Without making a mental comment.
And if your mind wanders,
Bring your awareness gently back to the breath.
And letting go now of the breath.
Bring your awareness to your emotions,
How you feel emotionally today,
Now,
In this moment.
Without pushing anything away or clinging on to any emotional state,
Just bringing pure awareness of any emotions that you find and allow them to be as they are.
Notice where the emotion sits within your body.
Where are you holding the emotion?
How does it feel physically?
Just bringing a curious attention,
No judgement.
Forest you have been living in,
No And now,
Letting go of the awareness of your emotions and bringing your awareness to your thoughts.
How is your mind in this moment?
Not attaching to any thoughts,
Just watching them float by like clouds in the sky or ripples in a pond.
Without judging yourself for whatever thoughts you might be having.
Realizing that you are not your thoughts and they just come and go.
We don't have to cling onto them and we don't have to push them away,
We can just allow them to be as they are.
We can just allow them to be as they are.
And if you notice that you've grasped onto a thought and you're now in a story,
Gently let it go and come back to the witnessing presence.
And now,
Letting go of the awareness of your thoughts and expanding your awareness to take in your whole experience in this moment,
The felt senses in the body,
The tastes,
The smells,
The sounds,
The breath,
Your emotions and your thoughts.
Be here fully in total awareness of your experience right now in this moment.
And just rest in total awareness,
Total presence.
If you would like,
You can continue to rest here.
Stay here in this state of awareness of total presence for as long as you'd like.
If,
However,
You are ready to continue with the rest of your day,
You can start to take some nice deep breaths and bring some movement back into your body.
Thank you all for practicing with me today.
Have a beautiful day.
Namaste.
