Hello and Namaste everyone.
My name is Meeta and welcome to this meditation.
Let's start by stepping away from the outside world and taking this opportunity to attune to ourselves,
To draw our attention inwards,
To bring mindfulness and a sense of equanimity through sense awareness.
So coming to rest in a seated position,
Perhaps on a chair or on the ground,
Keeping your sitz bones grounded,
Sitting tall,
And just softly gazing in front of you.
Or perhaps you want to lie down today and rest the body down.
And so finding ease and steadiness wherever you are,
Making sure you're not too hot,
You're not too cold.
And so taking three deep long breaths,
Nice and slow,
Breathing in and breathing out.
Taking another breath in nice and long and fully exhaling.
Taking one last breath in and a nice slow release,
Letting it all out.
And as you release that breath,
Gently close your eyes.
And now checking in with yourself,
With your body,
Your mind and your emotions.
Bringing awareness to your toes,
Your feet,
Your ankles.
And just soften your toes,
Your feet,
Your ankles,
Relax them.
And moving awareness up towards your lower legs,
Your knees,
Thighs and your hips.
All soft,
Warm and heavy,
Fully relaxing with each breath.
And then noticing the entire back body,
Relaxing into it.
Soften those muscles in the back,
Resting the whole body.
And moving awareness through to the front body,
The belly,
The chest,
The upper chest.
All soft,
Warm and heavy.
Notice your shoulders,
Relax them.
Your arms,
Your hands and fingers.
Fully relaxed.
Bringing awareness to your neck,
Face and the entire head.
Fully relaxing.
Softening to the whole body.
And now check in with your mind.
Is it busy right now?
Or is it quiet?
It doesn't matter.
All you're doing is simply noticing it.
And what about your emotions?
How are you feeling right now?
Simply bring awareness without judging it.
Is there any particular tone?
Notice that.
And just accepting whatever there is for you,
Allowing it to be there.
There is nowhere else you need to be right now.
Nothing else to do.
Simply be.
And now bringing awareness back to your breath and just noticing the breath as it is.
Breathing in and breathing out.
Perhaps noticing the movements in the belly,
In the chest,
Upper chest,
Shoulders.
And with every inhale,
You perhaps notice an expansion.
And with every exhale,
Perhaps noticing a softening.
And just staying with the breath,
Riding the waves of the breath.
Noticing without any judgment.
And maybe noticing the feeling.
What comes,
What goes.
And what it feels like.
And just letting it be.
And now let's bring awareness to the sense organs.
Bringing your awareness to your eyes.
Perhaps your eyes are closed.
And so noticing what you can see behind those closed eyes.
Maybe you can see some images,
Colors,
Shapes or patterns.
Maybe there are some patterns of lightness or darkness.
Simply noticing whatever comes in your view with your eyes closed.
Just spending a few moments with awareness.
Taking it all in,
Letting it all be.
And now letting go of seeing and opening to sounds.
Noticing the sounds around you.
Noticing the sounds in the distance.
Perhaps noticing the volume,
The duration of the sounds.
And letting the sounds come and go all on its own.
And then noticing the sounds nearby,
Closer to you.
Whatever you can hear around you.
Maybe the sound of the clock ticking.
Or perhaps some music.
Or perhaps there's traffic.
Or maybe even noticing the sounds from your own body.
Just letting it come and go.
Allowing it.
And now letting go of sounds and opening to sensations.
Noticing sensations that you feel in the body.
Notice the surface that you are on.
How does that feel?
Is it soft or hard?
Notice the fabric of clothes that you are wearing.
How does that feel against your skin?
Notice the sense of temperature maybe.
Warm or coldness.
And noticing the different qualities of sensations.
Tightness or tingling.
Softening perhaps.
Notice how some sensations come and go quickly while others linger.
Stay with those sensations just as they are.
And now letting go of sensations and shifting to the sense of smell.
What do you smell around you?
Is there a strong scent or a subtle one?
Or is there no scent at all?
Just being interested and curious.
Simply noticing without judging the sensation of smell.
Whatever it may be.
Good,
Bad or neutral.
And letting go of sense and shifting to the sense of taste.
Bringing the focus of your attention to your mouth.
Feeling the tongue,
The palate.
Perhaps there is a strong sensation of taste or of a previous taste.
Just notice that.
Or maybe there is no taste at all and that's okay too.
And then letting go of all the noticing.
You might continue to be aware of whatever arises in the field of your awareness.
And these last few moments letting go of all doings.
Not controlling anything.
Open to whatever arises with a tender heart.
With your full presence.
Let your awareness be open and receive a whole variety of inner and outer experience as it unfolds moment by moment.
And now very gently bringing awareness back to your body.
Noticing how you are feeling in the body right now.
Just checking in with the body.
Checking in with the mind.
What's the quality of your mind state?
Noticing that.
And then noticing if there are any emotions.
Simply noticing without any judgement.
Allowing it to be as it is.
And gently wiggle into your fingers,
Your toes.
Bring awareness to where you are to the space around you.
And as this practice comes to an end,
Respect how noticing helps us stay in the present moment.
And helps us stay connected to our direct experience.
Knowing that you can practice noticing anytime,
Anywhere.
Thank you and namaste.
