Introduction (2 minutes)
Welcome to this meditation on impermanence. In life, everything is constantly changing—our breath, our bodies, our thoughts, and the world around us. Recognizing this truth is not just a source of peace but also a profound wisdom, deeply rooted in Buddhist teachings. In Buddhism, impermanence, or anicca, is seen as a fundamental reality of existence. By understanding this, we can free ourselves from unnecessary clinging, embrace the flow of life, and cultivate a greater sense of balance and ease.
Take a moment to find a comfortable position. You might sit cross-legged on a cushion, in a chair with your feet flat on the ground, or lie down if that feels right. Keep your spine straight but relaxed, your hands resting comfortably.
Take a deep breath in through your nose… and out through your mouth. Let yourself settle into this moment.
Breathing: Noticing Change (4 minutes)
Begin by turning your attention to your breath. Notice the air as it enters and leaves your body. Feel the rise and fall of your chest or the expansion and softening of your belly.
Take a moment to observe:
- Does each breath feel the same?
- How about this one? What does it feel like compared to the last?
You might notice subtle differences—some breaths may feel deeper, others shorter or smoother. There’s no need to judge or change your breathing. Just observe it as it flows, always shifting from one moment to the next.
If your mind wanders, gently guide it back to the breath. Each time you return, notice how it feels anew.
Body: The Flow of Sensations (5 minutes)
Now, expand your awareness to your body. Start with your feet. Notice any sensations—perhaps warmth, coolness, pressure, or even the texture of your socks or clothing.
Slowly move your attention upward—through your legs, hips, torso, arms, hands, shoulders, neck, and head. As you scan each area, ask yourself:
- What do I feel here? Is it steady, or does it change from moment to moment?
- What about now—has it shifted?
You might notice a tingling sensation, the feeling of fabric against your skin, or even areas of stillness. Perhaps one sensation fades while another arises. Whatever you find, observe it with curiosity, knowing that even these sensations are temporary.
Mind: Observing Thoughts and Emotions (5 minutes)
Now, bring your attention to your mind. Watch your thoughts as they come and go. They might be memories, plans, or random impressions—perhaps related to this room, your day, or even someone else’s day.
Ask yourself:
- What’s coming up now?
- Does this thought linger, or does it shift into something else?
- What about this moment—what’s here now?
Notice how thoughts flow, one blending into the next. The same is true for emotions. If you feel calm, restless, or anything in between, observe it. Ask:
- Does this feeling stay the same, or does it change as I pay attention to it?
Just like clouds in the sky, thoughts and emotions arise, shift, and fade. Watch them come and go without holding on or pushing them away.
The World Around You: Everything in Motion (5 minutes)
Now, imagine the world beyond your body. Picture the objects around you—the chair you’re sitting on, the floor, or the walls. Without opening your eyes, reflect on them.
Ask yourself:
- Do these things feel fixed, or are they part of the flow of change?
- How might they change over time?
Think about the people in your life. Bring someone to mind—a friend, family member, or acquaintance. Reflect:
- Has this person stayed the same, or have they changed?
- What about my relationship with them—how has it evolved?
Notice how even the things and people we hold dear are always shifting. This isn’t something to fear; it’s part of life’s beauty. By recognizing change, we can appreciate the moments we share more deeply.
Closing Reflection (4 minutes)
Take a deep breath in… and out. Reflect on what you’ve noticed during this practice. The breath changes, the body shifts, thoughts and emotions arise and pass, and the world around us is always in motion.
Ask yourself:
- What about this moment—what does it feel like right now?
As we close, let this truth settle in: everything is impermanent, and that’s what makes life precious. By embracing change, we can live with greater ease and gratitude.
When you’re ready, open your eyes and bring this sense of awareness with you into the rest of your week.
Thank you for practicing.