As we start our practice,
I invite you to begin by noticing the points of contact with whatever is supporting you.
Whether that's the chair,
The floor,
Or a couch,
Just take a moment and notice where you are being supported,
Where you are being held.
Now take a moment to identify something that you will return your attention to throughout this meditation,
An object of awareness.
That could be the same places of contact,
It could be the breath,
Or perhaps something specific that you can see.
It doesn't matter what it is specifically,
Though I invite you to choose something that will be relatively easeful for you to return to.
Depending on what you chose to bring your attention back to throughout this time,
Your eyes can be open or closed,
Whichever feels more comfortable to you.
And as you try to maintain your awareness on whatever object it is that you chose,
Your mind will wander.
You will notice thoughts,
Feelings,
And sensations.
This is natural and it is not a problem at all.
The idea is simply to notice what happens,
Acknowledge whatever comes up for what it is,
And then return to the object of awareness.
Throughout this time,
You will hear different prompts from me,
Which will serve as an invitation to simply pause and notice what's going on in your practice and gently bring yourself back to that object of awareness.
Remember that the point of this practice is not to stay focused on the object you chose or to judge yourself when you've noticed you've wandered.
It's simply to notice and then bring your attention back gently,
Kindly,
Again and again.
It's about being with all of your experience and not pushing it away or trying to make it different.
Take a moment before we start to connect back with any places of contact and bring your attention now to your chosen object of awareness and simply allow yourself to notice what happens.
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Checking in with your attention,
Simply notice where your mind is.
There is no need to judge or make meaning out of it,
But simply return back to your object of awareness.
There is always an invitation to shift that object of awareness if you notice that it is particularly challenging or uncomfortable for you to return to it.
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Take a moment to notice where your attention is.
Gently acknowledge that and again bring your attention back to your object of awareness.
Part of this process is also noticing what happens when you try to make this shift,
So I invite you to also bring that into your awareness as well.
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As we begin to transition out of this practice,
Take a moment and bring your awareness to your full body and mind.
Notice what your energy level is,
What your thoughts are like.
As you did throughout the practice,
The idea is simply to acknowledge and recognize what you notice without having to make any particular meaning out of it.
You might also bring your attention back to those points of contact with the floor or the chair or whatever supporting you.
And before we go,
Take a moment and appreciate yourself for taking this time to practice.
And as you are able,
I invite you to carry this practice of noticing into whatever it is that you are doing next.
