Good morning everyone,
Let's get settled.
Right,
Just find yourself settling into your chair,
Or if you're sitting on the floor into your meditation seat.
So I want you to consider the foundation practice of your meditation to be relaxation which we have discussed before.
And I want you to take that really seriously to recognize that meditation has its foundation in relaxation,
That you can't actually enter into any deeper state of consciousness without having the right mindset,
And without having the body relaxed completely.
This is so that you don't create a shock for the system when you close your eyes.
And also,
Not to create meditation as another item on your to-do list,
But to recognize that meditation is time for you to unplug from your normal daily state of consciousness,
From the rat race,
To unplug from the five senses,
And to let go inward and relax now.
Let's look at the body.
Is your body in a relaxed position where there's no extra tension or strain in the way you're sitting?
Are your shoulders relaxed?
Is your back,
Your neck,
And your head in a straight line?
If not,
Let's move into that position.
Let yourself go into recognizing where you are relaxed and where you are not relaxed.
Let go and become relaxed by noticing any tension in your body.
And just by bringing awareness to the tension,
You will notice what happens.
Just concentrate.
Without the need to do anything,
Just concentrate your attention on anywhere in the body you feel tension or discomfort.
Just bring your attention to that tension in your body or your mind.
Wherever you find tension,
Bring your attention.
Once you feel a little more settled and that you've taken enough time to scan through the body,
Begin to notice the natural rhythm of your breath.
Just notice the natural inhale and exhale.
And you might find that there's even tension around your breath.
And all you need to do is bring your awareness to where that tension is and let go.
Just witness the movement of your breath.
Nothing special,
Just natural.
Witnessing the natural rhythm of your breath.
Notice where you find the movement.
Can you feel the movement in your abdomen,
In your ribcage,
Even in your shoulder blades and your shoulders?
Where do you feel the breath?
Let the breath move freely.
How deeply can you allow yourself to relax,
To let go?
Can you even relax and let go of the experience of emotion?
And let yourself descend even deeper into the deepest state of rest.
And let yourself descend even deeper into the deepest state of rest.
Deep.
Deep rest.
You can use your breath as your anchor of awareness.
As you just watch the rise and fall of your breath.
Just watch the rise and fall of your breath.
Deep rest.
Deep rest.
Deep rest.
Just watch the rise and fall of your own breath.
Keep letting go.
There is no need to do anything.
Just let go.
Let the rise and fall of your breath become the only thing that you're aware of.
Let it full your attention.
Deep rest.
Open yourself to this experience.
The full experience of the present moment.
The full experience of the present moment.
Requires for you to be here now.
To be open to it now.
You will notice as you go deeper that you are not adding anything.
You're revealing what is already here.
What is already within you.
This is important because the idea that you have something missing.
That you need something more.
This is the illusion.
What's missing is the awareness.
The awareness.
So just open your awareness.
You don't need to add a single thing.
Just open your awareness.
To what is already within you.
That will be a revelation.
And now allow your eyes to open.
And enjoy the rest of your day.
