Hello and welcome to the session.
Today we're going to be practicing just sitting.
This session is a little bit different to most guided sessions you'll come across.
In most sessions the instructor leads you through a process and you follow along,
Doing your best to follow,
Adapt,
Keep up with and do the instruction that is given.
And most of the time that is appreciated,
Indeed most of the time that is what we are after.
However there are times in which we simply want to sit,
We simply want to work at our own process and our own practice,
Or just sort of go with the flow so to speak.
Focus where we want to focus,
Meditate how we want to meditate,
Or move how we want to move,
Without the pressure to conform to an instructor's guidance.
That is the origin of this practice,
Just sitting.
In a moment we will begin our just sitting session and the audio will go silent for 30 minutes.
In this 30 minutes you are free to practice whatever practice you desire,
It is yours to do with as you will.
If you are unsure you could choose to practice a mindfulness-based focus,
That is drawing your attention to the breath entering and leaving the nose,
And if you notice your mind wandering you gently and lovingly return it back to the breath.
You could use to do a meta-meditation,
Offering yourself and the world love and compassion,
Repeating the words and the intention behind them.
May you be free of ill will,
May you be free of suffering,
May you be full of loving-kindness,
May you be happy.
If you've worked with the process that I offer in intuitive guidance,
Mind-space witnessing,
Or the internal healing and protection visualizations,
You could use any of those practices.
But of course,
And as the name suggests,
You could simply choose to just sit and allow yourself to be free and float for 30 minutes.
This session is yours and I encourage you to use it however you like,
And if at any time you feel the urge to release,
That is to laugh,
To cry,
To scream,
To sleep,
To shake,
Or to share,
To do so.
In a moment I will ring a bell,
Symbolizing the beginning of the 30 minutes,
The audio will go silent,
And then at the end of the 30 minutes I will play another bell,
And from there we will gently end the session.
So without further ado,
I invite you to take a seat,
Lie down,
Or prepare yourself for the session.
You can close down the eyes if you wish,
Just take some slow,
Deep breaths,
And allow yourself to settle in.
Just taking a moment to notice what's arising in the body,
And what's arising in the mind,
And just setting an intention for the session,
And choosing for yourself a practice to work on,
Or simply just to sit.
And let's begin.
Okay,
So if you'd like to maintain or continue sitting,
Feel free to do so,
But if you'd like to end the session,
I'd like to thank you for sitting with me for this half hour,
For holding space and going through the process,
And I would also like to invite you back at any time,
Returning and practicing with this session,
Or just setting a timer on your own and simply sitting.
Thank you,
And I'll see you next time.
