In this meditation focusing on awareness, mindfulness, presence and connection you will be guided to become a witness of things as they arise and to come home to an Inner Refuge and home of your heart.
Allow yourself to get comfortable and as you breathe in if there's any tight clothing loosen it and offer yourself to get 5% even 10% more comfortable in your position and if you'd like you can close your eyes or keep them open whatever your preference and now if you could shift your attention on the in and out of your breath in for 1 2 3 4 exhale 1 2 3 4 and take two more breaths like that on your own and another and if anything comes into your awareness allow it to come and go just like a wave rises and falls in the ocean the vast ocean and allow yourself in this moment to center your attention on how awareness shifts from microsecond to microsecond there may be a thought that arises or a feeling or emotion or a memory maybe your mind begins to plan and as these thoughts come in just note them like joy sadness frustration planning remembering strong wave of an emotion and as you focus your attention on how rapidly the mind shifts to this or that you can begin to realize how quickly you can choose to focus your awareness and as you do so thoughts come and go and I'd like you to listen to the bell the sound wave rise and fall in any moment that you feel stuck notice that you can shift your awareness by tuning into the sounds of your room of your surrounding and if the sounds get too much you can find a refuge in the breath and center your attention on your breath at any moment you have the ability to shift your awareness and your attention and tune in so I'd like you to gently blink your eyes open come back to the room may this practice benefit all beings
