Throughout this course, we’ve practiced meditative skills that help to overcome overwhelming emotions, and settle the mind during moments of stress. This practice today will develop those skills and equip you with more simple ways to support yourself from moment to moment. You can use these techniques anywhere and at any time. Sitting in meditation is a brilliant thing to do for your well being. But you don’t have to sit still, or in silence to benefit from meditative techniques. You can take what you learn out into the rest of your life to cultivate confidence, calm, and resilience. Let’s get settled now.
Find the comfortable seated posture that feels right for your body today. As always, you might choose to sit on the floor or on a chair or in any position that makes you feel relaxed and comfortable. Make any adjustments you need to make. Then place the hands on the legs or the knees with the palms facing down. First, notice the breath without trying to control it. Become aware of how the breath feels. It flows in a natural rhythm. Breath comes in and breath goes out. As you become aware of the breath, you notice how the whole body feels in this moment.
Take a few moments to notice any areas of the body that feel stiff or tight or uncomfortable. And notice as well, any areas of the body that feel particularly good, open, light or just at ease. The body is still there the body is present. You are present with the body. Now take the awareness to any sound you can hear outside of the space that you’re in. There’s nothing to do. Simply notice the sounds. Allow them to be there. Then bring the awareness to any sounds you can hear inside this space. Again, there’s nothing to do. Simply become aware of the sounds you can hear around you and allow them to be there. Now notice any sounds you can hear in your own body. There this could be the sound of the breath or even more subtle sounds. sounds that you can feel more than you can hear.
Becoming aware of the sounds around and within allows you to become aware of where you are in this place in this time, notice the hand. They’re resting on the legs with the palms facing down. Turn the hands so the palms face up now and notice the palms of the hands. Nothing to do. Focus the awareness on the palms of the hands. You can almost feel the lines in your skin. Notice any sensations you feel in the palms in the fingertips.
Energy radiating out. Notice the breath and notice the hands. Bring the awareness now to the very top of the head, the center of the top of the head as you notice the top of the head, the spine lifts and lengthens you are sitting to steady and comfortable. You feel clear and alert. You are calm and that he is aware of the body. aware of your surroundings and comfortable where you are. You are exactly where you need to be. You have learned how to calm the body and mind to arrive in the present moment. In order to take rest from the pressures of life. You know how to rest you know how to replenish your energy. And knowing how to do this with such simple practices. so simple that you can use them anywhere gives you greater confidence in your resilience. Because there is always a way to pause and take rest. Repeat the following affirmation with me out loud if you feel comfortable to do so. Or silently in your mind. I am confident in my ability to take rest when I need it. I am confident in my ability to take rest when I need it. I am confident in my ability to take rest when I need it.
Come back to the breath. Notice how the breath feels in the body again. Notice if the breath feels different now. From the way it felt at the beginning of your practice. Or maybe it feels the same. There’s no right or wrong. Us simply noticing and developing your skill as a witness of your own feelings, sensations, thoughts and experiences your practice is complete.
”You are exactly where you need to be. You have learned how to calm the body and mind to arrive in the present moment.