Just taking a moment to fully arrive here,
Being able to leave behind everything from your day and have that sense of arriving fully here to this moment.
And you can begin by taking a few full,
Deep breaths,
Expanding on the in-breath and relaxing on the out-breath.
Again,
Breathing deeply on the in-breath,
Feeling the expansion of the chest and relaxing on the out-breath.
And one full,
Deep in-breath,
Completely filling the lungs up to the collarbones and then holding the breath,
Feeling that contraction within the body,
That tension,
And then relaxing and releasing.
And just letting the breath be natural and easy,
Seeing if you can match the length of the in-breath with the length of the out-breath,
And seeing if you can smooth out the breath,
And just noticing as you smooth out the breath that you smooth out the mind as well.
You can imagine for yourself that you're leaving a busy place,
Whether it's your workplace or your home,
And you're making your way into nature.
You can picture for yourself some place in nature you love,
Or anywhere that just appears in your imagination.
It could be a path in the woods or by a lake or by the ocean.
And as you sense that place,
The colors and the sounds and the smells,
You can feel that shift in the mind,
A sense of relaxation,
A sense of the senses being absorbed into the scene and the mind softening.
Just with the awareness being open and relaxed and a feeling of being connected to everything,
Now feel yourself starting to walk,
Whether it's down that path or trail or by the shore,
Wherever you are.
And as you walk,
You can just feel your body moving naturally,
Just like an animal would move naturally through its environment,
Instead of calculating or managing each step,
Just allowing your walking to be happening effortlessly,
Naturally.
And sense what happens when you drop any head-centered effort and just release into this natural field of awareness around you and within you.
And sense the sameness of the awareness both inside and outside of you,
That there's a unified field of awareness in front,
In back,
All around,
And a sense of relief,
This connection,
This release or this ah,
It's settling back into your natural state.
It's not so much a meditative state,
But just the natural ease.
When the mind relaxes,
The mind that spends so much time looking for something better than what's here and just being with what is here right now,
As you simply walk through life in this flow,
Things happening as they naturally do within your awake consciousness,
Just awake to the experience itself and nothing else.
Some things hurt and some things feel good.
Some things take concentration and effort and some things are easy.
But there's nothing to do.
You just feel yourself naturally and easily walking through this scene without trying to change anything.
Just being curious,
Interested,
Just letting things be without having some special experience,
Just allowing everything to be simply as it is.
Feeling yourself just naturally moving through your environment,
A sense of ease and flow to experience.
And if the mind wanders or the mind starts asking if you're doing this right,
Just recognize this little thinker inside,
This little meditator trying to do it right and thank it for trying to help out,
But asking it to just step back,
That gentle backward step.
Allow experience to continue to be just as it is.
You can stay within this scene or you can let it drop as well.
Just feel what it's like to be in the world,
Move through the world without a sense that anything is wrong and responding just naturally to things as they happen.
Things perfectly managed by the unborn,
By this clear,
Awake flow that is your inheritance,
Your true nature.
In a moment,
We'll conclude our meditation,
But I just invite you to see if you can relax just a little bit more into this experience,
Nothing to do,
No one to be,
Just awake.
And now in your own time,
You can come gently back,
Might wiggle your toes,
Opening the eyes to the visual field.
