This is a guided meditation and close with a poetry wrote by Rumi.
So finding a comfortable and a wakeful posture to sit.
So when you are ready moving the field of awareness to your contact points,
Feet on the floor and sitting point the buttocks may touch on the chair or cush figure mat and the hands may be on the laps or thighs so really moving close to the sensations zooming in and savoring and seeing if it's possible to feel a sense of connection and when you are ready very gently moving the attention to your breath perhaps noticing the different sensations of breathing in your body the tip of nose the nostrils air enters in and comes out and the back of throat maybe some gentle movements of your chest all the way down to the abdomen the belly arising of each in breath and the foliar way of each out breath so choosing a part that you feel breath moving most vividly most clearly so no matter where the place it is just remaining here savoring here each breath is a new beginning the full duration of in breath and the full duration of out breath and maybe a brief pause between in breath and out breath and between out and in so at a certain point just allowing the breath to be in your background and the bringing the awareness to your mind so just noticing if you have some thoughts in your mind the mind wandering like a worries in the future reflections or memories in the past or some unexpected thoughts just a calm so some thoughts are very powerful but some thoughts are very small so just a layman then and acknowledging what is here and I'm inviting you to further explore the thoughts so just noticing anybody sensations that may response to the thoughts so for example if you have some worries you may feel the chest very tight or shoulders or facial expressions a sense of intensity tightness discomfort or you may have other thoughts with different body sensations and maybe see if it's possible to let the breath into your thoughts and body sensations so when you breath in softening and in tight sensations and when you breath out and letting go of any intensity discomfort breathing in softening breathing out letting go and when you are ready perhaps taking a deep breath and without breath and letting go of all thoughts we have and then returning to the body a whole the whole body so the body becomes the one I'm feeling the space that body takes up a sense of openness and spaciousness and I'm going to read a poetry wrote by Rumi so see if it's possible to keep a connection with your whole body as you listen to it the guest house this being human is a guest house evermore lean a new arrival a joy a depression a meanness some momentary awareness comes as an unexpected visitor welcome and entertain them oh even if they are a crowd of sorrows who vitally sweep your house empathy of its furniture still treat each guest honorably he may be clearing you out for some new delight the dark thought the shame the malice meet then at a door laughing and invite them in be grateful for whoever comes because each has been sent as a guide from beyond so just allowing the poetry to flow in our body in our mind and when you are ready perhaps taking a deep breath and when you breath out letting go anything and very gently opening the eyes if they are closed and moving the fingers and toes feeling the transition from practice to the present moment
