Let It Be Meditation

Hey. Welcome to practice. Clio. Today, we're gonna drop into some simple awareness and, soft acceptance. Start by getting comfortable. I'm sitting. You could be lying down or standing or even walking.

And it's nice to start even if you are gonna be moving just by settling down by feeling the contact of your body with whatever is supporting it. Permission to be heavy, to ground down, and to arrive. So we're gonna be feeling into the sensations of the body In pally, it's called these feeling tones, feeling for pleasant sensation, unpleasant sensation and neutral sensations. And we'll start scanning the body from the head all the way down to the toes, picking up and perceiving pleasant sensations, So you might feel Something that's comfortable. Your head, your neck, shoulders.

Maybe the temperature is just right. Some place that's easy in the body. We can take a few deeper breaths sensing into the ribs and the belly. Maybe you have a fullness in the belly. You've eaten.

There's kind of contentment. If you're sitting or lying down, a kind of sinking into the comfort. You can sense into your pelvis. The legs, the feet. What feels good right now?

Sometimes when we consciously or unconsciously notice pleasant sensation, there can be a kind of grasping attention, wanting more and see if it could shift a little bit to a savoring maybe you feel sun on your face or something soft touching your skin. And you can just enjoy that. K. So now we'll go from the toes up to the head. Scanning for unpleasant sensation. And that might feel like tension or tightness You might have an ache or an injury.

There'd just be a little bit uncomfortable, even an itch. So feeling the legs the belly. Maybe there's digestion. That feels uncomfortable. The chest, the back, shoulders, something in the jaw, the eyes.

There's a reactivity also to unpleasant the reactivity is more pushing away, resisting quite often, kind of controlling. I'll itch the scratch and make it go away. If I just take off some layers or fidget, then it'll be comfortable. Whatever you notice, see if you can let it be. This is unpleasant.

And it belongs here too. Allowing space. A kind of openness to the whole experience. Next, we'll move from the head again back down to the feet. And this time, we're scanning for neutral sensation.

A neutral sensation might be as simple as swallowing. Or blinking, or even breathing, The tendency and reactivity to neutral can be a kind of bypassing Ignoring. Truly, most of our experience is neutral. Just the sense of breathing can be completely unconscious for most of us, for most of the day, disconnecting us, from this feeling of being alive. So it's important to notice the neutral feelings because they can so often and so easily slide into boredom or numbness or some kind of negativity Actually, the teachings reveal that A kind of wisdom around neutral sensation can lead to real contentment Maybe you know the feeling of having an injury or an illness, a toothache, And then it goes away.

And now you know, the feeling of no toothache Not taking it for granted. So you sense maybe the calf muscle, the toe, your ear lobes, What's neutral? And then broaden the awareness broaden your attention to feel the whole body. Any sensation that arises And you can notice that sensation shifts and changes what may be starts as discomfort fades into neutral. Maybe even becomes pleasant.

Miss, flowing river of sensation. Oftentimes when we use the word feeling we think of emotions. And in fact, you might notice emotions or thoughts also arising. And they too, the mind senses have a tone of pleasant or unpleasant or neutral. And you can simply notice this kind of emotion or thought to be pleasant or unpleasant.

You can notice it and let it be. Sometimes in meditation, we use the words. Let it go. Bring the attention back to an anchor or a focus. And in this way, we Weave ourselves together braided into the entirety of the experience letting each sensation and thought and feeling arise fade change.

With a real warmth, a genuine welcome to all of it. As we come to the close of this sit, You might also use these words, let it be as a kind of intention or aspiration Let it be easy? Let it be peaceful, let it be happy, let it be healthy, safe, protected, This intention, this prayer could be for yourself, for anyone, for all of us, May all beings be happy, be healthy, be at ease, May it be? Let it be? Go ahead and take a deeper, fuller breath. And if your eyes have been closed, you can blink them open and look around your environment again.

Thank you so much for exploring this. Bring it into your day. Into your everyday experience, this felt sense of how you are being who you are, just as you are. Hope to practice with you again soon.