Sean Fargo leads a guided mindfulness meditation that cultivates caring curiosity and helps us to tune into contentment for simply being.
So finding a posture that feels relaxed and alert. You can be sitting or lying down or standing. Sometimes it's nice to take a couple of big, deep breaths. Relaxing the belly, softening the shoulders, loosening the jaw, relaxing the hands.
Sometimes it's nice to soften the muscles of the face, the muscles around the eyes. You can keep your eyes open. You can look downward, or you can close your eyes to limit visual distractions. It's taking a moment to ground the body, to ground into the body, noticing the places where the body is touching the floor.
Perhaps it's the bottoms of the feet, the sit bones. If you're lying down, noticing all the touch points of your body on the ground, noticing the pressure of the body on whatever it's touching, feeling into the weight of the body, that downward pull of gravity, the sensations of the body, touching the ground or your chair.
Not judging these sensations to be good or bad, right or wrong, just noticing what they actually feel like. These different places where the body is touching the surface, almost opening to the physical sensations.
And as we're grounding into the body, it's noticing the quality of breathing right now. Can we soften the belly, soften our breathing.
As we're grounding into the body, opening to the fullness of the body, just opening to whatever we can feel, whatever we can notice, physical sensations of the body, allowing our body to be as it is without trying to feel a certain way, just being in the body in this moment.
This sense of caring curiosity for what we can feel, seeing if we can open to this moment with some sense of contentment, sense of contentment with this moment. All we need in this moment is already here right now.
The more that we open to this moment with a sense of wonder, gentle curiosity, the more we can access the sense of contentment for simply being here now. If there is a sense of contentment, noticing what that feels like in the body.
Where can you notice the sensations of contentment? Can we open that even more? And if there's something in the way, that's okay. Can we sense into whatever it might be here that's in the way of contentment without judging it to be good or bad, right or wrong?
Just noticing what's here as we breathe. And as we stay settled in the body, can we wish ourselves well? May we be safe? May we be healthy? May we be happy? May we live with ease?
Now maybe taking a couple more deep breaths, maybe wiggling your jaw, your shoulders, wiggling fingers and toes, and slowly opening your eyes whenever you're ready.