Hello, welcome to Mindfulness Plus.

I'm your host Thomas Mekonki.

Thanks so much for downloading us today.

Periodically, I do an extended guided meditation to help enrich and deepen your experience around the different areas of practice that I've pointed to in past episodes.

Today, we're going to do a tour through different qualities of the still point.

Something I like to tell students when I do this is that,

like a chocolate connoisseur, could point out the different flavors,

the different subtle notes of frutiness, for example,

or a smoky quality in the chocolate.

I'm going to point out different qualities in your awareness,

qualities that are already there.

You don't have to try and imagine them or stretch for them.

You can just relax and notice what's already there.

Enjoy who you already are at the deepest level. I . Find a posture that you can settle into, one that allows you to be both relaxed and alert.

Whether you're sitting up or lying down or standing up, it's helpful to have a straight spine,

not rigidly so, but upright in a way that just invites your nervous system to be on and alert.

Start by just allowing awareness to completely soak through the physical body, like water

saturating a sponge, and just be alive to all the sensation flowing in this moment through the body as the body. I'm I'm I'm

I'm And notice in this moment that you can notice,

notice that you're aware.

You may be aware of many things but the fact is that at the heart of this moment and this

experience you're aware moment to moment the objects of your awareness will change one moment aware of a thought the

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