Okay,
That's right.
Find your feet right there,
Right away.
And notice what they are touching.
Maybe they are flat on the ground.
Maybe they are crossed at the ankle and on the edge.
Maybe they are bare or surrounded by socks.
Maybe they are cold because you tend to have cold extremities.
Just your surface,
The left foot as cold as the right foot.
The left foot.
Are they comfortable,
Those little feet of yours?
Imagine a way where you could breathe with your nose all the way down to your feet.
Sending the energy from healing all the way down to your feet from the Shigong we just practiced.
Or the yoga if you did yoga before.
Or the walking.
Connecting with the hearth below,
The hearth that is going through a lot this past few years and months in California.
We are connected with that earth.
It is silly to not believe so.
We are interconnected with each other and with the hearth.
And so as the hearth is connected to the trees and the trees are connected to the oxygen in the sky,
Climb your attention toward your lungs from your feet.
Moving up your trunk,
Your spine and finally your lungs,
Your chest.
And notice any movement there.
Maybe it is very tight from all the stress and anxiety.
Like maybe the leaves of the tree outside are very dusty.
And the smokes of the fire.
And so in an effort to heal the planet and heal yourself,
Take a nice deep long breath.
And as you exhale,
Imagine you are dusting away,
Dusting away.
Your lungs and the branches of the trees outside.
All together we make a difference.
And as you are right there by your chest,
Stop paying attention to your heart center.
Use your heart or your emotion just at this instant.
Your heart close or open.
Are you sad or happy?
Are you feeling connected or disconnected with each other and with the planet?
And how does that feel really in the body?
Is this warm or cold?
Is it tense or soft?
Is there any way you could soften a little bit if you are feeling tense?
Maybe by placing a hand on your chest.
Maybe just a touch.
Maybe just a.
.
.
I'm okay.
Touch.
You are going to be okay.
Is there any other place where you feel tension where a touch will help?
Like maybe you know,
Hold tension in your neck so you could hold,
Cross your arm and hold your neck a little.
Maybe there is a place where you hold tension in your belly so maybe you could place,
Wrap your arms around your belly.
Just place a hand there.
Be aware of what your body needs as self-touch.
Is this a chest?
Is this a belly?
Is this a neck?
Is this holding your hands simply one in one another?
Invite a simple touch today.
A self-compassionate held feeling of being held.
And if it's a good feeling,
Allow this to move around your body with the breath,
With your mind.
And if you meet stress and anxiety as I know many of us do in this group,
Could you bring in another phrase like,
Ouch,
I am anxious.
Or ouch,
My body holding anxiety.
And just see what is.
Your body,
Like the planet,
Knows how to self-care just if you allow it.
Maybe bringing your attention to that anxiety and being like,
How I see you.
And I hold you.
I hold you like you could hold your hand or I hold you with your hand.
And I'm here for you might be your next phrase.
I am here for myself.
I'm here for you,
Lady.
And see what comes out.
Not trying to stuff it with food or stuff it with overworking or addiction,
Hazardous smoking,
Drinking.
And just being with it and holding it.
Being okay with not being okay,
Basically.
And welcoming that with kindness,
As much kindness as you can.
Maybe you can bring to your mind attention.
It's a picture of a child.
It could be you as a child or your little niece or nephew or your own children.
Or a puppy or pet.
For some of you it's more related to think of a pet or a puppy,
A kitty.
And see how hopeless those little persons are,
How little animals are in front of adversity.
They are hopeless,
Like,
I cannot take care of myself just yet and I need adult supervision.
And so hold yourself with that much kindness,
With that much care.
As if you were a little puppy or a little child.
And giving yourself some,
Oh,
You're gonna be okay.
Oh,
Oh,
I'm sorry you feel that way.
And pet,
Pet yourself wherever you need to feel pet.
You know,
Mentally,
Visually.
A lot of care,
A lot of kindness.
And then letting that go and following your breathing for a little while.
Connecting to your inhale and maybe you smell,
Maybe there's a smell in your house from Sunday morning breakfast.
Lingering orders.
Let that arrive to you,
Nostra.
Maybe there is none of that but a perfume,
A Narrow Mouth,
Your inside of the house or apartment.
And essential oil or incense in your room,
Candle burning.
And if your sense of smell is just not it,
Recall maybe a smell that you used to like,
Loving lavender and orange blossom.
Recall a scent that makes you feel peaceful.
And see what comes up to your mind if you recall that scent.
And maybe a side of smell you can hear a sound because as I say we are all sharing this planet and this house,
This apartment building.
What can you hear outside of my voice?
Children,
Pets,
Any calls passing by,
A heater or fan.
What is present in your surroundings?
Always feel free to move the body if you feel tense,
So tense that you cannot follow my instruction.
You can lay down if you are sitting,
You can stretch the leg.
Don't feel stuck please.
Allow movement if it's necessary.
So once you wrap your head around all the sounds that are present,
Maybe you can connect with taste.
You add tea or coffee or breakfast since we are morning.
For some of you maybe it's almost lunch time.
Any taste there?
Toothpaste?
Or the night,
The nice taste?
Don't judge,
Just aware,
Not ease.
And then we come back to the body itself and notice where you pay attention to the weight in your body.
Where is the most weight that touches the floor,
The pillow or the chair?
It's your back,
Your glutes,
Your feet.
Where can you sense gravity?
One palm over the other,
One knee heavier than the other,
One side of your body heavier.
If you are laying down,
Maybe you feel your head on the ground,
Your shoulder pressing,
Your elbows,
That ground,
That steadiness.
Sometimes we lose,
When we are anxious we lose the steady.
However,
Gravity is always with you.
So feel that.
Ease into heavy,
Ease into that heavy.
And with a lot of care you are going to pay attention to the sound of my bell.
And when my bell ends,
Please open your eyes and just catch what you see in front of you.
Opening the eyes and catching light and darkness,
Catching colors.
Move around the room with your eyes,
Returning in circles,
Look right,
Look left.
Maybe noticing your pet wherever they are or your ceiling if you are laying down.
And take a mental note of the whole body,
The whole sensory system,
The whole body in this room you are in.
How small is it or how big is it in this room,
Depending on its size.
Slowly turning your gaze towards each other.
So if you are laying down,
Maybe turning to your side and coming to sitting and connecting with the screen in front of you.
And noticing what pops up to you.
This will be the end of our little meditation for this morning.
