You're very welcome to this guided meditation.
So I would like to invite you to find a comfortable place right now.
Somewhere where you can sit undisturbed for the next while.
Making sure that your posture is relaxed but upright.
And then just become aware of your posture.
Noticing the whole body sitting.
Noticing the weight on the chair or cushion.
Just bringing the attention into the body.
Noticing the feet in contact with the floor.
Becoming aware of the arms and hands.
The shoulders.
The head and the neck.
And the whole face.
The air around the eyes.
And while you're scanning through the body just noticing if there's any tension you're holding anywhere.
So looking around the face,
Sensing around the cheekbones,
The forehead.
Any tension around the ears.
And then just see if it's possible to release that tension.
We're trying to have the body as soft as we can but yet alert.
So letting the jaw relax.
And then again sensing into your whole posture from the head all the way down into the toes.
Maybe you notice a certain energy flow right now.
And you may also become aware of the breath.
So there's no need to change anything.
Just keeping the awareness lightly on the breath.
As if we're observing the energy of the breath going in,
Flowing through the body.
And through the nostrils,
The throat,
The chest and lung area.
And higher from all the organs in the lower abdomen.
And spreading into the extremities.
So just noticing the breath.
Keeping this light attention on it.
So the breath always being the anchor that can bring us back right into this moment and right back into the body.
Letting the stillness and calmness settle inside you.
An effortless being.
Surrendering to this moment right now.
Where there is nowhere else to go and nothing else to do.
Just being here.
Connected to the body and the breath.
And do whatever is unfolding in the next moment.
You may become aware of sound.
Noticing the comings and goings of sound.
The different layers of sound.
Perhaps there is a rhythm.
So in a very non-judgmental way just noticing and being with the purity of hearing.
The sounds coming into the ear.
Being perceived and then letting it be.
Moves in and out.
Like the waves of the breath.
Expanding,
Contracting.
Rising and falling.
So bringing the mind back to what is happening right now.
To the experience.
Whatever we notice in the body.
Whatever we can hear.
Maybe there is also smell present.
Or taste.
Again we are not looking for anything specific.
We are just noticing what is already here.
Really experiencing this moment from the inside out.
This is how it feels right now.
And that's okay.
And staying open from one moment to the next.
Allowing the experience to unfold in its own rhythm.
We are just staying with it.
Like the flow of a river.
Not catching anything,
Not trying to stop anything,
Change anything.
Allowing this continuous flow of being.
Being with the breath.
Being with the sensations in the body.
Being with hearing.
Tasting,
Smelling or touching.
Crowning in the senses.
This is exactly how this moment is.
There is nothing right or wrong with it.
Staying in the river,
Staying with the flow.
We can always step back in.
We can always recenter again through the breath and the body.
Lifting the posture.
Being in this endless flow.
Open spacious awareness.
Yet grounded in the body and in the breath.
And coming back to noticing the whole posture from head down to the toes.
Becoming aware of the air around you.
Maybe starting to wriggle your fingers and your toes a little bit.
And then in your own time whenever you are ready,
Gently open your eyes if you had them closed.
And see if you can stay with the flow through the rest of the day.
Just reconnecting,
Getting back in whenever you sense that the flow is lost.
We can always step back in.
