Starting the meditation by coming to your senses.
So coming to the present moment,
Waking up.
And first most obvious sense,
Our most gross sense is our sense of seeing,
Sight.
So coming to what your eyes are seeing.
What your eyes and your brain are seeing.
Consciousness.
Colours.
Lights and shadow.
Letting your eyes rest.
Coming to your peripheral vision.
And when it's comfortable for you,
You can close your eyes.
Coming to your sense of hearing.
Noticing sounds that are far away.
Everything from far away.
Sounds that are nearby or sounds your body is making.
Even some internal chatter.
Being aware of the whole soundscape.
Not letting one sound be more important than another,
Just recognizing what sounds grab your attention.
Letting go,
Coming back to all the sounds you can hear.
Easy.
And then coming to the body,
Beginning to let go of sound.
And becoming aware of any tension in the body,
Any unpleasant feelings.
Making sure you're in a comfortable position.
And then noticing any sort of neutral feelings,
So sensations in the feet and legs.
Feeling yourself seated on the cushion and noticing sensations in the torso.
Feeling movement.
Feeling sensations in the arms,
Hands,
And fingers.
The shoulders,
Throat,
Jaw,
All the sensations in your face.
The sensations in your head.
And allowing the whole body to relax and to release into stillness.
And in that stillness,
That felt sense of stillness,
Allowing the body to breathe naturally,
Very freely.
Letting go of control of the breath.
Allowing the body to find that natural pace of breathing that feels good,
Feels just the right amount of oxygen for the body,
Trusting the body to get what it needs.
And beginning to observe the sensations of that breath,
Wherever you might feel it.
.
.
.
.
.
Just finding one spot and staying with the breath in that area.
If you feel disconnected,
Like you're not able to kind of get into a flow,
Coming back to allowing the body to breathe naturally.
.
Keeping with it and just the time.
Your technique doesn't have to be perfect.
Just putting the time in.
Noticing where the mind is gently,
Persistently,
Coming back.
First with about 70% effort.
So your mind wander a bit that's fine and then gently come back and gently come back.
To feeling the natural breathing from one place.
You you you you you you you you you you you you you you you you you you and noticing where your mind is coming back to clearly feeling the sensation of breathing in one place and savoring that sensation for longer and longer periods of time or just shortening the distance between times where you're distracted.
If it's comfortable coming back to sensation of breathing,
The natural breath or feeling the natural breath and counting or just savoring the breathing.
Whatever feels good.
Do that for another 15 minutes.
You you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you letting go of the counting and coming back to just savoring the sensation of the breathing from one area gently and persistently turning to the breath again and again savoring the sensation of breath for longer periods of time you you you you you you you you you you you you you you you you you you you you you you you you you you you you coming back to savoring your breath for a few more breaths enjoying that natural pace of the breathing you you you you you noticing the state of your mind noticing the state of your body you you and then coming back through the senses Feeling all the sensations in your body,
The movement of your body as you breathe.
And noticing the soundscape.
Even a sense of appreciation for these simple sensations in the body,
The sounds.
And when it's comfortable for you,
Taking a deep breath and a small stretch of opening your eyes.
And I'd encourage you if you have the opportunity to take a few minutes and just jot down the process of meditation.
What did you go through?
What were some of the obstacles that you ran into?
What was distracting you?
And what did you do?
How did you address it?
What was the arc of the meditation?
So just taking a couple notes on your process.
You can digest it a little bit.
You can put your meditation into words,
Into a narrative form.
Just to help you remember,
Help you to process it.
Help you to integrate it.
And if there are any insights in your meditation that you felt are worth writing down or remembering.
