In this meditation we will take a standing pose and please make sure you have a little bit of room to walk around.
Standing with your two feet on the ground or floor,
Standing still and strong,
Quietening your mind,
Bringing your awareness fully into your body.
Taking few slow breaths.
Now bringing soft gaze to your eyes,
Closing your eyes,
Moving your awareness up and down your body.
Now opening your eyes,
Looking straight ahead,
Noticing an object that you see.
And imagine that this object represents something that you really want,
Someone you really love and desire,
Or some tasty food,
Or some goal direction you want to go.
If you don't have any object in front of you,
You may just imagine something that you really want in front of you,
Noticing your body.
When you look at this object of your desire,
How does your body feel?
Now start walking towards this object,
Paying attention to how your body feels,
No judgment,
Just awareness.
Now taking a pause for a second,
And then start walking away from the object of your desire.
How does your body feel?
No judgment,
Just noticing.
Now taking a pause,
Re-centering yourself,
Standing again on your two feet in stillness,
Taking few breaths,
Scanning your body up and down,
Letting go of your experience,
Closing your eyes,
And turning your body in the opposite direction,
Or at least 90 degrees,
And opening your eyes,
Bringing your gaze towards some other object.
Imagine that this object represents something that you don't like,
Someone with whom you just had a fight,
Or something you're afraid of.
If you don't have a physical object in front of you,
Imagining something that you don't like,
Repulsed by,
Or afraid of.
Noticing your body without judgment.
Now start walking towards this object that you don't like.
Noticing how your body feels,
No judgment,
Just observing.
Taking a pause there.
Now start walking away from the object that you repulsed by or don't like.
Noticing how your body feels,
No judgment,
Just taking note.
Now taking a pause.
Standing again on your two feet,
Taking few breaths in the gentle rhythm,
Scanning your body up and down,
Letting go of this experience.
Noticing your body,
You may be still thinking of the things you didn't want,
Or remembering the object of your desire.
If any of these thoughts or strong emotions attached to them comes,
Just holding them in your body,
In your awareness,
Without having any urge to do anything about it,
Just holding.
Now invoking a sense of softness into your body,
It may feel like gentle raindrops,
Or warm campfire,
Or soft blanket around you,
Or a feeling of tea that you like.
In walking inside you this sense of comfort,
Nourishment,
And expanding this energy throughout your body,
Around your body,
Encompassing the whole room that you're in,
Including the object of your desire,
Including the object that you don't like.
Holding all of it,
All of your joyful emotions,
Difficult emotions,
All of your pullings and pushing away in this expansive gentle field.
Now opening your eyes,
Start walking around slowly in a circular motion,
Holding every object around you in your awareness,
In this field of soft and gentle holding.
This belongs,
That too belongs.
Whatever comes to your awareness or whatever your body feels in this moment,
All belong in this field of neutral holding,
Gentle and expansive,
Peaceful state.
Continue walking in circular motion.
Saying hello to the object of your desire.
It's just an object without its story,
Without the meaning you attach to it,
Recognizing that this is just an object.
Saying hello to the object that you don't like or you fear,
Without the story or the label,
This is also just an object.
Noticing yourself in this motion with all that is around you and all that is inside you.
Now taking a pause,
Standing again on your feet,
Gently scanning your body up and down,
Noticing how you feel now.
Paying attention to different parts of your body.
If an intense emotion,
Either a desire or repulsion comes,
Expanding that neutral equanimous state of all belonging to that part of your body where you feel this strong sensation or emotion and holding it.
Holding it in gentle awareness.
Now opening your eyes,
Looking around you.
How do you feel now?
What did you notice?
What has expanded in you?
What has softened?
Where do you want to move now?
