I invite you to begin by settling into your meditation posture.
You might notice the contact points of your feet on the floor or the cushion,
Your seat on the cushion or chair,
Noticing the solidness of your body,
How gravity anchors you to the earth,
Noticing your whole body sitting here in this place where you are,
Bringing your awareness to your whole body.
If you like,
You can use your breath to help you with mindfulness of your body.
Saying to yourself,
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
Breathing in,
I'm aware of my whole body.
Breathing out,
I'm aware of my whole body.
And perhaps you notice that there's some area of your body where you're experiencing discomfort or pain.
And if that's true,
Just seeing if you can be with that just as it is.
Notice the actual texture of that feeling of discomfort or pain.
Is it heavy or sharp,
Pulsing or constant?
Is it associated with heat or cold?
Is it strong or is it wavering?
See if you can notice the small ways in which this feeling,
This sensation might be shifting.
And now also see if you can notice if there's an area in your body that is not feeling pain or discomfort,
That perhaps is feeling ease or pleasure or relaxation.
And noticing the texture of that.
Is it heavy or light,
Strong or wavering?
Does it seem to stay the same or seem to change?
Just really noticing and letting yourself feel it.
If you like,
You can use your breath as a kind of anchor,
A way to stay with these feelings to keep your consciousness focused on your body.
When your mind wanders,
Simply coming back to awareness of your breath if you're using your breath as a mindfulness practice or awareness of your whole body sitting here in this place.
When thoughts arise as they will,
You could ask yourself,
What am I feeling in my body right now as these thoughts arise?
What is the sensation in my body associated with these thoughts?
Your answer doesn't have to be in words.
You can feel into the answer.
Allowing yourself to feel present right here and right now.
Just noticing and being curious about whatever is coming into your consciousness without trying to figure it out,
Without making a story about it.
Shifting your awareness to sensations in your body will help with this,
Help to drop the story and just be.
Perhaps asking yourself,
What is it like to be in my own body right now?
And feeling into that answer.
And in the remaining moments of the meditation,
I invite us to offer gratitude for the opportunity to sit here and be with ourselves and with all beings.
Gratitude for all the many beings and circumstances in our lives that support us.
And whatever benefit or blessings may have accrued from spending this time in meditation,
We offer this to all beings.
We share this with all beings.
May all beings know the joy of their true nature.
