So let's begin by sitting comfortably on a cushion or on a chair with our back straight but also relaxed and bringing our awareness into our body and bringing it down and just noticing where your body is touching the chair or the cushion,
The floor and just feeling the sensation of being supported by the earth,
Feeling stable and grounded.
Just holding our attention there for some moments and then shifting our attention to the sensation of our breath at the nostrils and noticing when we're breathing in,
Noticing when we're breathing out,
Noticing the pause in between.
Trying not to follow or get caught up in any thoughts that arise but bringing our attention back to the sensation of the breath again and again in a kind and firm way and allowing the mind to settle.
So today I'd like to do a meditation where we explore the inner landscape of our minds,
The texture of our mind as I bring up various situations and just notice what's happening in the mind,
Noticing whether the mind is relaxed or if it's tense,
Notice how we feel.
Let's begin by bringing up a situation in which we got something small that we wanted.
Maybe we bought some gift for ourselves,
Maybe we ate a satisfying meal.
Notice how that feels or how that felt at the time.
Did we feel relaxed?
Did we feel tense?
Did we feel happy or satisfied?
And then how long did we feel satisfied if we did feel satisfied?
How long did it take before we wanted something else or we wanted it again?
And then bring to mind a situation where we did something small for somebody else.
Maybe we cooked them a nice meal,
Bought them a little gift,
Gave them a ride,
And notice how does that feel?
Did that feel good?
Did we feel tense or did we feel relaxed,
Happy or unhappy?
And then remember a time when we really badly wanted something.
We didn't get it yet.
It was in the wanting stage.
Maybe we wanted a particular job,
We wanted the latest smartphone or a big screen TV or we wanted a kitchen remodel.
So remember,
During the wanting phase before we get it and notice the fabric of the mind.
Is it peaceful or is it agitated or is it spacious or relaxed?
And then bring to mind someone that we easily love.
Maybe a simple relationship where our hearts just naturally open.
Maybe it's a baby or a puppy or a kitten,
Allowing our hearts to open.
So this isn't a person where we have a complicated relationship like a partner or a parent,
Perhaps,
But just a simple uncomplicated love.
Warmth.
And notice the texture of our mind.
Do we feel relaxed or do we feel tense?
Do we feel happy or unhappy?
And then next bring up a situation without getting involved in it,
Without choosing the most difficult situation.
But bring a situation in which we felt annoyed with somebody.
Not the most annoying,
But somewhat moderate level of annoyance.
And just observe that without being in it.
And notice if that felt peaceful or tense,
Agitated or relaxed.
And so then finally bring to mind a situation that we find,
You know,
That's in our lives that we find moderately stressful.
Maybe it's a challenging situation at work or at home.
Maybe a difficult situation with a family member.
And just notice,
Without being in it,
Notice how it feels.
And then while continuing to look at the same situation,
Delete the me.
So there will still be a person sitting here,
But no me.
Looking at the situation without a me in it.
And here the more we're able to concentrate without distraction,
The more powerful the experience will be.
And see if it changes the fabric of the mind without the me.
Does it relieve any tension?
Does it shift anything?
Yay!
And as you're ready to slowly come out of your meditation,
Thank you.
