You're Functioning Fine Before this Meditation
a Guided Meditation
You're Functioning Fine Before this Meditation
a Guided Meditation
Introduction Begin by finding a comfortable seat. On the floor, or on cushion - in a chair or on a bench. Or stand - that's OK, too.
Allow yourself to settle into stillness, to set aside any distractions or concerns. For the next few minutes, this Practice is your only responsibility. And I'll be along as companion and guide.
Part 1: Tending to Posture Bring your awareness to your posture. Feel the weight of your body resting against the surface beneath you. Notice the alignment of your spine, the placement of your hands, the balance of your head. Tend to your posture gently, as if you were adjusting a small plant in a garden, ensuring it stands upright yet relaxed. Make any small adjustments to find ease. Offer loving-care, the wisdom of your life experience, and offer slight improvements.
Now, let go of this tending.
Enjoy the instrumental music playing.
Enjoy each breath.
Release the urge to oversee or correct. Whether the posture continues in ideal alignment or shifts slightly, allow it to simply be. Witness it dissolve into the background of your awareness, or choose to consciously ignore it altogether. Either way, some form of posture will go on without your micromanagement - perhaps not perfect but surely capable. The posture will continue - imperfect yet functional.
We are free of the urge to oversee...
Part 2: Tending to the Breath Now, shift your attention to your breath. Observe its rhythm without controlling it. Notice the coolness of the inhale, the warmth of the exhale, the rise and fall of your chest or abdomen. For a few moments, tend to your breath as you would a flowing stream, clearing away any debris that hinders its natural course. Deepen it, if you wish. Slow it if you wish. Smooth it out if you like. Soften it, sure.
And then, let the breath go.
Listen to this music playing.
Savor this breath.
Release any effort to shape or monitor the breath. Whether it flows smoothly or stumbles in its rhythm, let it continue without interference. It, too, will remain - not perfect, but enough.
We are free of the urge to control...
Part 3: Tending to the Mind-Heart Finally, turn your focus inward to th-hearte mind. Your inner garden, where thoughts flow and feelings flower. Observe the landscape of your thoughts, emotions, and sensatiObserve for a few breaths. Now, tend Tend to the mind-heart as you might a garden, gently cultivating clarity and cOffer it your understanding, your wisdom, your care. alm. There are flowers and foods to come from this well-nurtured space. Spshort whileoments unhurriedly - here, giving it your care and attention.
Then, just as before, let it go.
Music plays.
Breaths visit us.
Allow the carefully curated and cultivated mind-heart to become untended, even overgrown. Weeds may sprout, flowers may go overlooked. Foods uneaten. Let it function on its own, without your correction or oversight. It may be chaotic or calm, but it is whole. It is fine; you are fine, too.
Conclusion Now, simply sit. Posture, breath, & mind-heart continue without your intervention - imperfect yet entirely sufficient. Rest in this state of being, free from the urge to witness, to manage, and to perfect.
Embrace the freedom of letting go.
Embrace fully the quiet hum of existence as it carries on.
The next time you prepare to meditate, consider observing the posture, breath, & mind-heart...before you begin. Perhaps they are unperfected, true. Remember: that they serve you even before you set about improving them.
Thank you
