Settling into your 10 minute meditation.
Finding a comfortable posture,
Either sitting or lying down.
Finding a posture that allows the mind and body to feel a sense of balance between alert and at ease.
Allowing the sense of gravity to hold you in this moment.
Allowing that sense of gravity to be this anchor to help you find stillness,
Support you slowing down,
To just connect to this very moment.
This moment in space,
This moment in time.
Checking in with sensations in the physical body.
Maybe labeling what sensations you're noticing.
It's hot or cold.
Tingles.
Numbness.
Sore.
Maybe you notice part of the body feels really open,
Spacious.
Maybe another part of the body feels neutral or closed.
Just letting sensations be sensations.
Not needing to create a story.
Not needing to make meaning.
Just noticing where the mind may travel off to.
Acknowledging that and coming back.
Maybe shifting the awareness to sounds in the space.
And labeling what you experience,
Voices,
Cars,
Footsteps.
And then noticing the breath in this moment.
And just what breath feels like.
Tons of warmth,
Fullness,
Stagnant,
Fluid.
And allowing the mind,
The attention to rest on the breath.
Maybe sensations in the body or sounds.
Practicing what's called focused attention.
So finding these anchor points in our experience to just continually come back to you again and again when the mind wanders.
Or allowing yourself to practice what's called open awareness.
Noticing the space between sensations.
Maybe observing the experience from more of a bird's eye perspective.
Just watching where the attention continues to bounce from.
Letting it flow.
Not attaching it to a certain anchor point.
Or maybe in this practice you begin to play with both.
Noticing yourself that you're in this practice just to play,
To notice,
To observe.
And if it feels too agitating or overwhelming for the mind,
Come back to the focused attention practice by just being with one anchor in this moment to moment experience.
And so for the next few minutes,
Being with this practice in silence.
Three more minutes.
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