The meditation today will be about cultivating a sense of calmness and ease within the moment,
Whatever it is you're going through.
So even if something feels challenging,
We can guide the attention back inward and hopefully with that will come a sense of clarity and just by paying attention to the thing that might be challenging,
We might be able to cultivate that sense of calmness and softness instead of fighting it or trying to change it.
So we'll begin by sitting up tall and closing the eyes and just start really simply by guiding the attention to the inhale and exhale and if that doesn't feel comfortable for you to focus on the breath,
You can bring the attention to a part of the body,
Especially the feet to help you remain grounded.
Letting the body take any movements to find its central line,
The place of steadiness,
Centeredness,
Whatever that means for you in this moment.
Feel the natural waves of the breath move in and out.
You can let this be an anchor for your attention.
So if the attention decides to wander off as it does,
Invite it back to the anchor of the breath or the part of the body that you're focusing on today.
It might even be a part of the body where you feel the breath moving like the belly,
The ribs or the chest.
Allowing this simple act of awareness to support the body and cultivating its own natural state of ease or softness or tranquility.
Just by being with the moment and not in the past or in the future.
Inhale,
Exhale.
You might notice the natural movement of the thoughts in and out of the awareness.
Whether thinking about something that has happened or that needs to happen in the future,
Or that you hope will happen or won't happen.
And allowing them to move as they do naturally.
But if anything feels stuck or like a challenge for you in this moment,
Any one of these thoughts feels difficult,
You might invite it into the present moment with your breath and your body,
If it feels comfortable for you to do so.
Simply acknowledging its presence,
Acknowledging any emotions connected to the thought,
Envisioning someone or something that makes you feel safe and supported if that's helpful for you while acknowledging this difficulty.
Just like you practice being aware of the breath as we began,
You can practice being aware of what comes up for us,
Whether it's joyful or challenging.
You might just ask yourself,
Can I be with this?
Can I be with this?
Breathing in and out.
Breathing in and out.
Can I be with this breath?
With this thought?
With this circumstance?
With this emotion?
With this sensation?
Whatever comes up for you today,
Whether it's a yes or no,
Asking yourself if you can be with yourself in this situation or thought,
Etc.
,
Exactly as it is without having to change it,
Just letting the breath move through the body with each passing moment.
Whether or not you feel like you can actually be with it,
And if you can,
We just breathe,
Do our best,
Let the thought or emotion or sensation pass just like the movement of the breath.
And if we can't,
Then we acknowledge that as well without judgment and continue to guide the attention back to the breath to this moment.
This breath,
This body,
Exactly as it is.
And you might ask yourself,
Can I be with this breath?
And you might notice if this simple act of being aware might create just a little bit more ease in the body without holding on to what might have already happened or what needs to happen,
What you hope will or won't happen.
Just being with whatever arises,
Even if you feel like you can't right now,
Acknowledging that as well,
Giving your whole experience and your whole self the attention that it craves and deserves.
And remembering that we have this tool to guide the attention to our experience,
To inquire if we can or can't be with this right now,
And to just pay attention to the breath and to the moment exactly as it is,
Breathing in and out.
If it feels comfortable for you,
You can breathe a little bit deeper just to land the attention back into yourself.
You might take your hands together with the center of the chest.
That feels natural.
And thank yourselves for taking this time to be with yourself and your experience,
To be willing to witness and pay attention in order to cultivate a sense of calmness and tranquility in your body and in the moment.
Namaste.
