To make any more changes or shifts or modifications.
And as you begin to settle in,
You can do this practice with your eyes opened or closed.
If the eyes are opened,
You might let them soften,
Just a gentle gaze.
For the most part,
I'll probably have my eyes closed.
And again,
Keep in mind that this is meditation.
We're dropping into just noticing our experience.
And if we begin to move around and shift or walk around,
We're asking people to notice our experience or we're changing someone else's experience.
Coughing happens,
Sleeping happens and snoring happens,
But check it out.
And if there is any heavy breathing or storing,
I may come around and just lightly rest a hand on foot or shin,
But that might be alerting to some.
So if you prefer me not to touch you,
If you do storm,
Then just please raise your hand and I'll avoid touching a hand on you if you do snore.
All right.
So again,
You can have your eyes opened or closed,
But just take a moment to welcome this experience of letting the body come to rest.
Observing this felt sense of rest or this sense of settling in,
Beginning to take in the environment,
The sounds from outside the room.
Notice that there's the act of listening,
Searching for sound,
But what happens when you allow sound to come to you,
Perhaps felt as observing sound.
Just observing how sound arises,
Drifts away,
Or at times there might be no sound.
We'll keep this observing act or state as we begin to welcome this sense of support,
Observing the feeling of support or being secure,
Feeling the surface that's supporting the body.
Taking a moment here to work with the heartfelt desire or just to inquire into the heart to see what's calling out today.
What might the heart be longing for today?
Perhaps a sense of ease,
A sense of acceptance,
Just welcoming whatever arises.
If you were living life to its fullest,
How this would be expressed through you.
There's no right or wrong,
Just observing what the heart might be longing for today.
And then setting that kind of as your intention for this practice,
Perhaps for the day and placing it in the present moment.
So as it might be something that happens in the future,
As we put it into practice or bring it into awareness,
Really it's happening in this moment.
So your intention could be an I am statement.
And if nothing arises,
Your intention might be,
I am aware and I am at ease.
And welcoming this felt sense of ease,
Observing it as a place within you,
The inner resource,
Felt sense of wellbeing.
Noticing how it arises for you.
There might be other words to describe it,
Perhaps comfort or secure,
Openness or spaciousness,
Welcoming the felt sense of okayness or wellbeing,
And observing it in the body as sensation.
This inner resource is always within you,
A place that you can go to at any time that you might need to take a moment to pause or recenter.
So if you feel it necessary at any time during the practice,
You can come back to the inner resource or you can interweave it.
The body continuing to soften,
The body relaxed.
Beginning to scan the body,
We'll begin in the right foot,
Sensing right foot and toes,
Sensation of right shin and calf,
Feeling your way,
Sensation of right knee,
Sensing the right thigh,
Sensing right hip,
Observing sound,
And sensing the entire right leg as sensation,
Tingle or pull,
As you feel the right leg as sensation.
And attention shifts to the left foot,
Sensing left foot and toes,
If it's helpful,
Maybe even just a little bit of movement,
But then it settles,
Notice the subtle vibration.
If there's nothing,
Then noticing what nothing feels like,
Sensing the left shin and calf,
Sensing left knee,
Sensing left thigh and left hip,
Sensing the entire left leg,
Feeling the leg as sensation,
And attention shifts over to the right palm and fingers,
Palm and fingers,
Tingles or sensation,
And sensing right forearm,
Letting go of thinking and feeling your way,
Body relaxed and comfortable,
And sensation of right bicep,
Right shoulder,
And right collarbone,
Sensation of left palm,
Left fingers,
Feeling the palm and fingers as sensation,
And still resting here,
Aware of the tingle or pulse of the palm,
Even as attention may shift to other places,
Directing attention back to palm and fingers,
Sensation of the left forearm,
Sensing left elbow,
Sensing left bicep,
Left shoulder,
And left collarbone,
Sensation of the right arm,
And the entire right arm as sensation,
And sensation of the left arm,
Feeling entire left arm as sensation,
And aware of sensation in the jaw,
Sensing the mouth,
Sensing the mouth,
Perhaps there's even a sense of taste lingering in the mouth,
Sensation of the nose,
Sensing the cheeks,
Still feeling your way,
Sensation of the ears,
Sensing inner ears,
Sensing the outer ears,
Sensation of the backs of the eyes,
And sensation of the front of the eyes or eyelids,
Sensing forehead and scalp,
And sensing the entire head and face,
And sensing the right side of the body,
And sensing the left side of the body,
Sensing the back of the body,
And aware of the front of the body,
And aware of the entire body,
Relaxed and supported,
But feeling what's here,
Sensation of the entire body being relaxed and supported,
Or perhaps the tingles or pulses that underlie the body,
The vibration,
Perhaps there's a hum,
This vibrant hum,
Just resting with this,
Still aware yet at ease,
Welcoming sensation,
But also noting that thoughts might be arising and also welcoming thoughts,
Welcoming feeling or emotion,
Working with welcoming what's here,
Remembering there's no right or wrong,
And all the while,
The inner resource is still here,
The body comfortable,
Secure and relaxed,
Just welcoming what's here,
Perhaps even this sense of daydreaming,
Just allowing thoughts to arise,
Just observing what the thought wants,
What's wanting to be noticed,
All within the comfort of the body,
And just as a little experiment,
Welcoming a felt sense of lightness,
Lightness felt as sensation in the body,
And trying on a felt sense of heaviness,
Noticing how heaviness arises as sensation,
Noticing the reaction,
Coming back to that felt sense of lightness,
Lightness filling the entire body,
And welcoming heaviness,
Coming back to the inner resource,
Sense of wellbeing,
Sense of ease,
Still welcoming what's here,
Rather than judging the experience or changing the experience,
Just welcoming,
Noticing the effect this might have on the body or mind,
A sense of allowing or perhaps being okay with feels better,
Maybe welcoming is not quite the word,
But being okay with what's here,
A sense of tolerance or acceptance,
Welcoming a felt sense of ease or felt sense of peace,
The entire body filled with ease or peace,
Felt sense of openness or spaciousness,
Allowing yourself to observe,
To be the witness of the changing experiences,
Noting that attention may be changing or changing,
And that attention may be changing,
And that attention may be changing,
And that attention may be changing,
Noting that attention may be changing or shifting to different objects,
But awareness is unchanging,
Unchanging awareness,
Noticing the changing experiences,
Feeling into awareness itself or what's online here,
Even as objects arise in awareness and this state of being,
Witnessing,
Observing,
Observing and welcoming,
Noticing how awareness feels,
Perhaps it is this sense of openness or spaciousness,
Everywhere yet nowhere specific,
Taking a few more moments here,
Welcoming your experience,
Resting here in the ease of being or perhaps the joy of being,
Just resting,
Observing the ease of just being,
Observing the ease of just being,
Just a few more moments here,
Welcoming any messengers that might be wanting to be noticed,
Whether that's sensation or thoughts,
Noticing the relation to it,
The response to what arises,
Even if that is a judgment without judging the judging,
Just welcoming,
Allowing the sense of peace and ease or wellbeing to continue to accompany you.
And as you're ready,
Welcoming the sounds,
Sensing the space around you,
As it feels right,
Beginning to make some gentle movements or perhaps gently opening and closing the eyes a few times,
Perhaps a new intention,
Something to carry with you just for the next few hours or for your day,
But remembering that you can always come back to the inner resource or always come back to this place of okayness that's inside you,
Always with you,
Always remembering you,
Continuing to deepen or lengthen breath and continuing to make some easy movement here,
Respecting the space and experience of everyone around us as you continue to make some movement,
Take your time coming back to your state of wakefulness.
You might make your way over to one side or to an upright or seated position,
Continuing to make the movements that feel right for you.
Thanks for listening,
Practicing or observing.
