Hello,
And welcome to the 45-minute choiceless awareness meditation.
My name is Andrea,
And thank you for being here,
For choosing to dedicate this time to yourself and the cultivation of mindfulness.
So in this practice,
We'll be bringing our attention to noticing the different phenomena that come into your awareness.
So there'll be an opportunity to notice and bring attention to the breath,
And then noticing the body as a whole,
And then expanding the awareness to thoughts and thinking.
And then to feelings and emotions.
And then opening to what is called choiceless awareness.
So we're expanding our awareness to include everything that we notice in the present moment.
So go ahead and find a position that's comfortable,
One where you can rest and at the same time feel wakeful and at ease.
And you can be seated on a chair or maybe seated on the floor with some cushions or props to make yourself comfortable.
And so finding whatever feels most comfortable for you.
So making those minor adjustments here.
And maybe checking the body for areas of tension that might be easy to let go of as we begin our practice here.
And then closing the eyes if that feels okay for you.
And beginning to get a general sense of what it's like to be in your body in this moment.
And so feeling into the body.
Perhaps noticing the contact points that your body is making with the chair or cushion or maybe even the floor.
And so just letting the attention find its way to the body.
And any sensations that might be here in this moment.
And so holding this sense of the body here in this moment and beginning to move the attention to the breath.
And maybe this is the first time today that you've noticed your breath.
And so just letting the awareness bring the breath into greater focus here.
And so maybe deepening the inhale and then extending the exhale.
Breathing in and breathing out.
And so we're anchoring the attention in the body with the breath.
And perhaps bringing some curiosity to where you feel the breath the most.
And so it might be at the nose,
Cool air coming in the nostrils,
Warm air moving out.
Or you might notice the breath at the back of the throat or maybe in the chest.
Or maybe there's a sense of the breath at the belly,
The belly rising with the inhale,
Falling with the exhale.
And so we're letting the breath breathe itself.
And so there's nothing that we have to do here.
Your body knows how to breathe.
And so we're just showing up with a kind,
Curious and mindful awareness of breathing in this moment.
And this breath.
And this one.
Breathing in and breathing out.
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