Let's allow ourselves to pause here.
We can take a few moments to gently transition from whatever came before.
Into this time together.
We don't need to do anything special.
The body can settle.
In whatever way feels right.
Sitting.
.
.
Reclining or lying down.
The eyes can be open or closed.
And the muscles around them can soften a little.
Along with the forehead.
The jaw.
The shoulders.
We don't need to force anything.
Any easing that wants to happen.
Can happen in its own time.
Today we are exploring not just what's happening in the present moment,
But how we tend to meet it.
Usually,
When something happens,
There's a next move,
A way of relating to it.
We're going to get curious about that.
We can start with noticing what's happening in our experience right now.
Perhaps the mind is busy with thoughts.
Or there's a sensation in the body that's attracting attention.
Maybe we notice sounds that come and go.
Whatever is here,
Right now.
We can notice it.
And once we've noticed what's happening,
We can notice what happens next.
Is there a pulling towards it?
A pulling away.
Maybe there is a small judgment.
This is good.
Or this isn't what I wanted.
Maybe there's a tightening in the body.
We're not trying to stop any reactions.
We're just noticing that there's the experience.
And then there's also the reaction to that experience.
We might then wonder.
.
.
What might it be like?
If the original experience gets to be exactly as it is.
Without us having to fix it.
Or change it.
In any way.
That the experience can just be.
As it is.
If there's some commentary running about our experience.
A voice A judgment.
A follow-up thought.
We don't need that to stop.
There is space for it to be here too.
We're not trying to reach a quiet mind.
Instead,
We're letting each layer to be included.
As part of our experience.
Sometimes we notice an experience.
And then we notice our reaction to that experience.
And then.
.
.
There might even be a judgment about that reaction.
I shouldn't have reacted this way or that way.
We can be aware of all of these different layers.
And allow them to be here.
And we might notice that when we stop pushing and arguing against what's here.
The experience.
Our reaction to it.
And the judgment about that reaction.
Something may loosen.
We don't need to do anything.
For this loosening to happen.
We're just letting things be.
Not bracing or holding on.
Sometimes it can help.
To place a hand on the heart.
Or somewhere on the body that feels steady.
A small gesture.
This is allowed to be here.
Or maybe there can be some gentle words to ourselves.
There is this.
And this.
And this.
Whatever feels natural.
There might be a sense of a little more room.
Not emptiness exactly.
But just space enough.
For it all to be here.
And now.
We can begin to widen awareness to the world around us.
The sounds that are present.
The sense of space.
The way the body rests on whatever is supporting it.
And if the eyes have been closed they can open in their own time.
As we move on with the day.
We might remember this.
We don't have to change what we experience.
We can simply let ourselves meet it.
A little more kindly.
And from here.
We can continue in a gentler way.
