Find a comfortable place to be.
This can be sitting or lying down.
If it feels good to you,
Gently close your eyes in this space.
Today's meditation is about noticing.
It is meditation about being here right now.
For a few moments,
Notice that you are breathing.
Feel air coming into your nose.
Exhale through your mouth.
See if you can feel the cells of your body breathing.
If your mind starts to wander,
That is completely normal.
Simply notice that your brain is thinking and come back to your breath.
Bring your attention to your feet and simply notice that they are there.
Feel the aliveness and the energy in your feet.
Notice your legs and exactly how they are right now.
See if you can feel the inside of your legs alive with life.
Notice your belly as it rises and falls with your breath.
See if you can imagine the cells expanding and contracting with each inhale and exhale.
Notice your chest.
Can you feel your heart beating?
A gentle pulse of life.
Can you feel your lungs breathing?
If it feels good to you,
Place one hand over your heart and notice that it is there,
Beating without you having to do anything at all.
Notice your head and the sensations on your face,
The taste in your mouth,
And the feeling of your eyes behind your eyelids.
You do not need your eyes to see.
What can you notice when you simply look deeply within?
Can you see and feel something that you did not know was there?
Notice your whole body all at once now.
Begin to feel the aliveness and tingling in every cell.
Sense the energy and love that radiates beyond your physical form and reaches out into the world.
This is your gift to all beings.
For a few moments,
Deeply sense your inner body as you follow your inhale and your exhale.
Notice your chest.
Can you feel your lungs breathing?
A gentle pulse of life.
Can you feel your lungs breathing?
Notice your whole body all at once now.
Begin to feel the aliveness and tingling in every cell.
This is your gift to all beings.
For a few moments,
Deeply sense your inner body as you follow your inhale and your exhale.
This is your gift to all beings.
For a few moments,
Deeply sense your inner body as you follow your inhale and your exhale.
This is your gift to all beings.
This is your gift to all beings.
Tick-not-hon said,
People usually consider walking on water or in thin air a miracle.
But I think the real miracle is not to walk either on water or in thin air,
But to walk on earth.
Every day we are engaged in a miracle,
Which we don't even recognize.
A blue sky,
White clouds,
Green leaves,
The curious eyes of a child.
Our own two eyes.
All is a miracle.
May this practice help you notice the miracles that are always happening right now in this moment and the next and the next.
When you are ready,
Slowly come back into the room by gently opening your eyes.
