Begin by recognizing your current circumstances.
Recognize the comfort of your physical body.
Recognize the state of your mind.
Acknowledge the space around you.
And see if they are all supportive towards your current experience.
If you feel you need to adjust your posture,
Do so.
If you feel that there are external circumstances that you can adjust,
Maybe go to a different room if it's too loud.
Maybe lie down on bed if that feels more comfortable to you.
Do so.
Now,
Briefly look at the state of your mind and see what is the current landscape.
What are your mental circumstances?
Do you feel at ease?
Or maybe a little bit stressed?
Do you feel centered?
Or perhaps a little out of balance?
Whatever that is,
Know that it is subject to change.
Our mental landscape is always much quicker to change than our physical circumstances.
So,
That's what we will focus in the initial stages of this meditation.
As soon as you feel comfortable,
As soon as you find a sweet spot for your physical body,
Move your awareness into your inner senses.
This very present moment is a summary of your entire life.
All your past experiences brought you to this very moment,
To here and now.
And see for yourself if you feel satisfied here and now.
There have been times in the past that may have been tough.
There are some of those times that were happy,
Fulfilled and sufficient.
And the combination of all of these circumstances brought you here.
You do not have a say about the past.
You do not have the full picture of the future.
But here and now is the only certain part of your experience.
Your mind may decide to resist the here and now and say,
I don't want it,
I don't like it,
I desire something else.
But it is futile to resist the present moment as is,
Because it is already happening.
So,
We may as well accept it as is and take a stance in awareness of a joyful observer who embraces the present moment as is.
It is the nature of your mind to take you away from this present moment and start considering the past or project into the future.
So,
Your only effort in this meditation will be to stay here and now and gently but firmly bring yourself back from the past or the future to here and now.
See how this present moment changes gradually.
Change is the only constant in the universe.
And right here you can experience it first hand by observing the constant fluctuation of the experience.
It may be the fluctuation of your mind,
Where it takes you,
Or fluctuation of the inner experience or the inner senses,
How they move from one part of the body to another.
Or this change may take a different form,
But it's always there,
However subtle.
The secret is to learn to follow these changes as joyfully as possible,
Allowing the awareness to gradually move from one state to another,
Whether it's a state of mind or state of the physical body or any state within your inner experience.
Learn to stay with it and follow it wherever it takes you.
And,
I am here by your side to assist you,
So you know that you are not alone as I hold the space for all of us and you hold the space for me.
So,
Take a moment to embrace and enjoy this present moment as is,
And I will bring you back when the time is up.
And now,
It is time to return,
Gather your experiences,
Take with you what you will to explore next time,
And let go of any experiences that did not serve you,
Letting them go lightly.
Express your gratitude for the learning,
For the circumstances that led you here,
And know that you have just taken an important step towards better understanding of the self within the larger consciousness system.
You can use this experience as a springboard to explore further.
Right now,
Begin reconnecting with your physical senses,
Recognize the sound of my voice,
The sound of music,
Connect with your vision,
And see darker and brighter spots in front of your closed eyelids.
Smell and taste,
Even if you don't receive much input from these senses.
And finally,
The sense of touch that connects you with your physical body,
Allow you to sense the boundaries of your physical experience,
The space around you that is different to what happens within your body,
And how the sense of touch defines these boundaries for you right now.
Feel your feet on the floor,
Your hands in your lap,
Your sit bones on the surface upon which you sit,
Add a gentle physical movement,
Wiggle your toes,
Move your fingers,
Also slowly and gently,
Tilt your head to the left,
Feeling into the muscles of your neck,
Slowly and gently tilt your head to the right,
Stretching the muscles on the other side of your neck,
Back to the center,
And finish with one deep breath in through your nose,
And out through your mouth.
And when ready,
Open your eyes,
And welcome back.
