Gil Fronsdal leads a Guided Meditation. To be attentive to what goes on inside of you. To be a witness to the breath, the body, the feelings, emotions, thoughts.
The idea is to be a neutral witness. There is no need to judge or criticize or need to make it different. Just acknowledge what is there in the present moment.
And to facilitate, to see clearly what's happening. To let go the concerns of the day, the tensions of the day and begin to relax the muscles that might be tense. Start with the forehead, the eyes.
Sometimes, it's possible to soften or relax the jaws. Or to send relaxation to the shoulders, the shoulder blades. And it can be useful to soften the belly, to let the stomach be relaxed.
And then to help us stay in the present moment.
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