Up,
And out,
Down,
And in.
The purpose of this practice is to cultivate and integrate elevated,
Expansive awareness with immersive,
Still-point awareness.
Elevated expansive awareness grants a sense of uplift,
Inclusiveness,
And joy,
And immersive,
Still-point awareness grants a sense of deep peace and letting go.
Together,
They span the continuum of practice and give rise to an integrated,
All-embracing awareness,
Which embodies the essence of who you are.
Let's begin by sitting comfortably upright,
With your hands cupped in your lap,
In an open,
Receptive posture.
Lightly close your eyes.
Consider your intention for this practice.
Why is this important to you?
Consider that this practice is not only for you,
That the effect of this practice extends to all your loved ones,
Everyone you interact with,
And even more widely and invisibly throughout our collective consciousness,
And all that is.
You are an important part of a greater whole.
So consider dedicating this practice to the well-being of all beings.
Now,
As you settle in your seat,
Allow yourself to be just as you are.
See if you can notice whatever is present with equanimity,
Non-judgment,
And gentle curiosity.
Notice any sensations in your body.
Notice any emotions that are present.
Notice any thoughts in your mind,
And allow it all to be okay,
Just as it is.
You don't need to fix or change anything.
Simply be as you are.
Sense out into the space all around you,
And feel it as a sacred space,
A safe space,
A space that embraces you.
Notice how it feels to sit in this safe,
Sacred,
Embracing space.
Perhaps your body relaxes just a bit more.
Now,
Focus down into your contact with the surface underneath you.
Feel the weight of your body resting down in your pelvic bowl,
Resting down in your seat,
Resting down on the earth.
Feel the solid support and grounded presence of the earth up through your feet,
Legs,
And pelvic bowl.
Focus into your hands resting cupped in your lap.
Awaken sensory awareness here in your hands.
Allow your hands to soften and relax as if they are melting down into your legs.
Feel the soft openness in your hands,
Connecting to the soft openness in your heart.
As your hands relax,
Allow your arms and shoulders to relax down,
Releasing any tension in your shoulders,
Neck,
And your head.
Imagine and feel as if a string is attached to the top of your head,
Drawing your spine gently upright like a string of luminous pearls.
Feel your spine gently stretched from your perineum and tailbone up through the top of your head.
Feel your spine as a channel of light flowing upward through the top of your head.
Feel the tingling aliveness at the top of your head as you open to the energy of the open sky above.
Allow your awareness to expand upward and outward,
Infinitely in all directions,
So your awareness is vast and open like the sky.
Feel out to the edges of the sky,
And beyond that,
The sky of awareness has no edges,
No boundaries.
It is boundless.
Rest as the boundless sky of awareness.
If any thoughts,
Emotions,
Or sensations arise,
Allow them to float through the vast open sky of awareness like wispy clouds that arise and dissolve.
Rest as vast,
All-embracing awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
Rest as the open,
Blue sky of awareness.
