So let's begin by moving the body a bit to find a degree of wakefulness.
So stretching the body,
Moving around,
Discovering or uncovering some degree of wakeful quality in the body right now through your movements.
And then when you're ready,
Sitting in a way that supports this wakeful quality.
So probably upright on a chair or cushion,
Sitting with some poise,
Some energy if you can.
Closing the eyes and here we are.
Allowing the body now to become relatively quiet if you can.
Nothing forced or oppressive,
Just allowing a sense of quietness to come over the body,
To take care of the body.
And just releasing if you can into a sense of what we call a wakeful stillness.
A wakeful stillness.
And taking a few deeper breaths now,
Shedding any surface stress that you might have.
And now letting the breath return to natural.
Hearing any sounds you're hearing.
Feeling this sense of being in the space you're in.
And now I want you to see if you can just kind of drop out of the space you're in and drop inwards.
Inside your body and mind.
And now inside your mind.
And imagining you have a lake within you now.
A beautiful lake.
Seeing it now in your mind's eye if you can.
A lake surrounded by trees and boulders,
Mountains.
Watching the lake now.
Watching the lake become as still as it can.
Imagine that.
A perfectly still lake in your mind.
And focusing on this perfectly still lake with single-pointed focus.
And now I want you to imagine that you can go beneath the surface of the lake without disturbing it.
So going beneath the surface of the lake.
What's that like?
To be beneath the surface of the lake.
Still breathing.
Just noticing what it's like to be beneath the surface.
Staying here for some moments if you can.
Still breathing.
You can breathe beneath the surface of the lake.
Beneath the surface of the mind.
You're beneath the surface of the mind now.
Imagining that you're swimming toward the bottom of the lake.
And instead of everything growing darker,
There's light.
The deeper you swim,
The warmer the light.
Imagining now that you are in the heart of the lake.
In the heart of your mind.
Held and suspended in a soft warm light.
Perfectly held.
A soft breath moving through you now.
A soft breathing.
Being here in the heart of the mind.
Everything already achieved.
Everything fulfilled.
You are a knowing presence here in the heart of your mind.
A knowing wakeful presence.
This is you beneath the surface of the mind.
Beneath the thoughts and insecurities.
Beneath the ripples and waves of worry.
A knowing wakeful presence.
Let yourself feel that if you can.
And just holding yourself gently in this state of knowing wakeful presence.
Here in the heart of your mind.
Some minutes of silence.
You,
This knowing wakeful presence.
Gently holding this.
Sense this state of knowing wakeful presence with single pointed focus as best you can.
And now just opening your eyes.
This knowing wakeful presence within you always.
Feeling that now and holding it gently for as long as you can as the meditation ends.
