Hello.
Welcome.
Please take a moment to settle in and get completely comfortable.
Sitting,
Lying down,
Curled up,
Stretched out.
All if it works.
And you can move whenever moving suits you shift,
Stretch,
Rock.
Hold on to something.
Movement is welcome here,
And it stays welcome throughout.
Your eyes can close or they can stay open.
Soft,
Resting on one spot in the room.
Either one is the whole practice.
I am here.
And I will stay for the whole of it.
Everything I say here is an offer.
Take care.
Whatever suits.
Let the rest go by.
And if you stop part way.
.
.
That is a complete practice too.
It counts.
All of it counts.
Before anything else.
You have been working hard.
Harder than it looks from the outside.
Harder than most people around you have any idea of.
And for a long time.
That is simply true.
It can be said out loud.
And then it can be set down for a while.
You are welcome.
Exactly as you arrive.
Whatever sort of day it's been.
Somewhere underneath you,
There is a surface holding you.
A chair.
Afloat.
A bed.
The ground.
You are welcome to let your attention rest there.
On the places you meet that surface.
The backs of the legs.
The length of the spine.
The heels.
The shoulder blades.
The back of the head.
That surface.
Is holding you right now.
It has been holding you this whole time.
Quietly.
The entire time.
Your weight goes down into it.
And it holds.
The holding is entirely its own.
It comes up from the floor.
From everything underneath.
And it gives that freely.
For as long as you are here.
It has so much spare.
Warm.
Heavy.
Soft at the edges.
Held from underneath all the way along.
And somewhere.
And among all of us.
Is your body.
Doing whatever it is doing.
If you'd like to.
You can turn toward it for a moment somewhere in the middle of you.
The belly.
The chest.
The throat.
And you can ask it.
Lightly.
How it is.
Whatever comes back is the answer.
It might be warmth.
It might be a flicker of something with a shape to it.
It might be quiet.
A broad general quiet.
With very little in it.
But quiet is a good answer.
Quiet is the whole answer.
Plenty of people get that one.
And it's accurate.
And it is the end of the question.
And you got it right.
And if turning toward the body holds little appeal today,
The weight underneath you is plenty.
The floor,
The chair,
The contact.
That is a full anchor.
And it can be the whole of this Your face is only yours.
It can be blank.
It can be crumpled.
It can be doing something odd that would draw a comment anywhere else.
All of that is fine here.
All of that is welcome here.
Your voice can go quiet for as long as it likes.
And your hands can do whatever they do.
Twist Press.
Trace.
Hold on to something.
Move in whatever rhythm they prefer.
Your body knows its own rhythms and it can have them all.
All of them.
For as long as this lasts.
And whatever it is.
You usually hold in place you can set it down for a while it will be there afterwards,
If you want it.
It keeps perfectly well.
And for this stretch of time.
It can lie on the floor beside you and look after itself.
So you get to simply.
Be yourself.
The unedited version.
And you are welcome precisely as you are.
Your attention will go where it goes it might stay with the weight it might set off somewhere else entirely.
Into something you are interested in.
Something all finished.
A piece of music.
It might go there and stay a long while.
That is fine.
That is how it works.
It is working exactly as it should.
Attention that goes somewhere and stays there is a strength.
It is yours.
It is one of the good things about you.
So you can let it run.
Wherever it.
Has got to.
That is where this is happening.
In a moment.
I am going to be quiet.
You can stay exactly as you are.
Weight going down.
Body doing its own thing,
Attention wherever it has got to.
I will be quiet now.
Still held,
Still going,
And I am still here.
And that was the whole of it.
Was the practice.
And you did it beautifully.
Which mostly meant Letting it happen.
Whenever you would like to.
You can begin to come back into the room.
There is plenty of time in it,
And you can take as long as you want.
The surface underneath you is still there still holding.
You might let your hands press.
Lightly into whatever they are resting on.
You might let a breath come in a little fuller.
You might move something.
Effort.
A shoulder.
However it wants to move.
And when your eyes open or life.
You can go slowly into the room.
Slowly is right.
That is the whole thing.
It is done.
And it was plenty.
And if there is one small good thing somewhere in today,
A texture,
A taste a few minutes of something you love.
You can have it.
Purely for the sake of having it.
You are welcome back.
It will be here.
And so will I.
