Begin by hearing the sound of the singing bowl three times.
And as you feel your body resting on the earth,
If you'd like,
You can take three slow breaths.
And perhaps with each exhale,
Just feeling that quality of ground.
And hear really the space to rest as you are.
Really nothing needs to change.
You can show up exactly as you are here.
So whether the mind is full,
The heart is full,
There's a passing judgment or not,
All of it is welcome.
Take a few moments and just continue to feel the support of earth beneath you.
Feel the stillness in your legs as you arrive a little more fully.
And also feeling the support of the space above,
Quite limitless in its expanse.
And the touch of air on your skin.
Even the hands at rest here,
Just not reaching or grasping for anything other than what is.
Just meeting what is.
Gently invite your attention towards the center of the heart.
Feel the living,
Breathing body again.
And really the mystery and the magic of life that is happening at such a fundamental level right now.
There's a lot of layers of storyline and conditioning that cover over this that's a lot more direct and fundamental.
So just feel the living,
Breathing body.
And just savoring.
Feel the preciousness of this that's moving through us.
We're also called to take more care.
Self-care.
It's not selfish.
It benefits the world at large.
So we're going to take a few moments here just listening for intention,
Right,
If something's arising.
And you can affirm intention.
Also embody it.
Feel it as a living energy in your body.
And you might even feel that slight spark or fire to your intention.
And at the same time just letting it be.
Don't have to hold on or grasp.
Gently scan through the field of the body.
Just feeling the sensations that are happening across and through the body.
They may be quite subtle or more prominent.
They may feel like nothing at times.
We're not looking to create anything.
It's nothing to fix or manage.
You're absolutely free to just simply feel sensation.
And if it's helpful to you,
You can really invoke the energy of a smile.
Just a quality of friendliness as you move through the field of your body.
There's a very soft yin-like quality in that.
Just beginning at the crown of the head.
Just feeling sensation across the scalp.
And feel your attention slowly dissolving,
Almost like honey in water.
Just feeling sensation across the forehead and the brow line.
Sensation across the curve of the eyes.
Sensation both above and below the eyes.
And descend across the sides of the nose,
Just feeling sensation and widening through the ears.
You can feel left ear from the inside out.
Outside in.
Feel the right ear.
And from the inside out,
Just subtle shimmering of sensation.
Outside in.
And deepen and feel through the jaw,
Right forward across the curve of the lips.
Sensation inside the mouth.
From the tip of the tongue through the soft hollow at the center,
All the way to the root of the tongue.
Feel sensation above and below the tongue.
Feel the entire head.
Eyes,
Ears,
Nose,
Mouth.
And perhaps you can feel the space around the sensations.
The space through which sensations are arising,
Subsiding.
And gently continue to feel through the walls of the throat,
Sensations across the nape of the neck.
Widening through the tops of the shoulders and just feel the left shoulder.
Just a subtle radiance of sensation.
And still the felt sense of a friendliness,
An inner smile.
Just your attention dissolving through the length of the left arm.
Feeling sensation across upper arm,
Hollow of the elbow,
Forearm.
All the way through the wrist.
Soft hollow at the center of the palm again.
Across the five fingers.
Feel the left palm,
Just sensations.
Fingers relaxed.
Nothing to fix,
Nothing to change.
Slowly there may be more and more of a subtle feeling of ease.
While you continue to just meet the dance of sensation from the top of the right shoulder.
Slowly through the length of the right arm,
Upper arm,
Elbow,
Forearm.
Wrist through the hollow of the palm,
Five fingers.
Just feeling sensations in the right palm,
Fingers are relaxed.
You might almost feel how you feel both palms at the same time,
Two spheres of sensation become one,
One field.
You can continue from the top of the torso down.
Just soft light touches,
Feel sensation from the collarbone across the front of the heart.
Subtlety of sensation across the back of the heart.
Slowly going through mid torso,
Slowly across the abdomen,
The low back.
The sides of the torso,
Rib cage.
Here again you might feel the sway of sensation in harmony with the breath.
Just take a few moments here,
Just feeling the subtle ebbs and flows.
You can continue to feel down through the hips,
Sacrum,
Through the curve of the tailbone,
The pelvic floor.
Dissolving through the length of the left leg,
Sensation across thigh,
Knee and calf.
All the way through the ankle to the sole of the left foot.
Similarly the right leg,
Through thigh,
Knee,
Calf,
Through the ankle to the sole of the right foot.
Feel the whole body,
Sensation,
The body breathing.
Feel all the parts come together as a whole.
Take a few minutes here before we continue just resting in the field of direct sensation,
Underlying currents of sensation.
When you notice that it's very captivated in some nature of story mixed with emotion and memory or belief.
Explore the capacity to honor what's moving through,
To allow it space to be here and then explore.
Returning back a little more direct and deep in your experience,
Below the level of concept and just here at the level of sensation and breath.
You might feel that it's a dance of coming and going,
Coming and going and kind of let that be as it is.
Take a minute.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Just continue exploring and know that there is a potential that when our attachment to the contents that are arising,
Whether it's a story or a judgment or an emotion,
When the attachment softens,
The contents can still come and go.
Or when our wish for things to be some other way begins to soften,
You may experience a widening feeling of freedom in meeting experience exactly as it is.
Okay.
And that feeling of freedom can really point us towards the essence of spaciousness,
Awareness,
Presence,
Being,
Many names for it.
Okay.
Okay.
Okay.
And it's also through this spaciousness that we can really tap into our intuitive and unconditioned wisdom.
Okay.
And gently begin to just call your attention into your palms for a moment and just again feel the aliveness of sensation there.
And if you'd like,
You might even float your palms to rest above the heart.
In the words of Pema Chodron,
You are the sky and everything else,
It's the weather.
So in meditation,
We take time and space to honor all of the objects that move through our life experience.
We also take time to recognize and honor the sky-like essence of our nature,
Right?
Really vast and unlimited.
Take time for both.
So please carry forward what feels resonant for you,
What feels true for you.
Know that you can practice little and often.
A minute,
Few times through the day is wonderful.
A longer practice is wonderful.
And the structure can come and go.
Different periods of life may call for different things.
Thank you so much for being here today.
It's always an honor.
Namaste.
