In this meditation, I invite you to practise one of the foundations of the Franciscan contemplative tradition: simple awareness of the present moment.
Beginning with the ancient practice of prosoche, or attention, we notice how we arrive at meditation before gradually bringing awareness to the body, its subtle sensations and the space around us.
Rather than trying to change our experience, we practise noticing it. Through this gentle attention, even the smallest sensations can become an invitation into deeper presence. The more we cultivate awareness, the more available we become to the grace and divine presence already within the moment at hand.
Chapters:
00:00 – Introduction: Cultivating awareness
00:55 – Opening bell
01:11 – Checking in before meditation
01:36 – How am I today?
02:07 – Noticing what you bring to the practice
02:44 – Choosing the here and now
03:14 – Settling into the body
03:27 – Becoming aware of physical sensations
04:03 – Exploring the weight of the hands and arms
04:32 – Noticing subtle sensations
05:10 – Bringing awareness to the face
05:42 – Relaxing the head and neck
06:30 – Releasing tension in the shoulders and jaw
07:14 – Awareness of the whole body
07:49 – Breathing through tension or discomfort
08:33 – Becoming aware of the space around you
09:13 – Noticing thoughts and associations with your surroundings
09:58 – Returning awareness to the breath
10:23 – Cultivating awareness throughout the day
10:59 – Simply being
11:27 – A final check-in: How am I now?
12:03 – Returning to the body
12:13 – Closing bell
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