All right,
We will begin with the sound of the bell.
The sound of the bell is heard.
So wherever you are,
Begin to notice your body.
Notice the shape your body is taking right now.
And notice what your body is resting on.
And then just becoming aware of how whatever you're resting on is itself at some point connected to the earth.
Maybe through the floor.
And that the earth is really what's holding you up.
Just imagining how big the earth is and how capable it is of holding you.
And really letting yourself sink into that support.
And also reminding yourself that this support will be here the whole time that we're practicing so it's going to be there for you.
You can always come back to the earth and the support of the earth at any time.
And then feeling your feet and your legs,
Whatever they're touching your hips and your back spine.
Just like you're saying hello to each of these parts,
Shoulders shoulder blades,
Arms and hands,
Fingers,
Noticing just noticing what your fingers and hand might be touching.
And just noticing the textures of that.
And then the top of your shoulders and your neck and your whole head,
Back of your head,
Forehead,
Eyes,
Ears,
Nose,
Mouth,
And the outside of your mouth,
Your throat,
Your chest,
And your heart,
Lungs,
Maybe taking a note of how well everything is functioning well enough for you to be here in this class.
And without a lot of effort on your part things just kind of keep working.
Maybe allowing some gratitude for your body to arise.
And sensing your rib cage,
Belly,
Down to your groins,
Your whole body,
Sensing your whole body.
Hello my dear body.
And then beginning to notice the breath as it comes in and goes out.
Maybe sensing it in your lower abdomen or chest.
But feeling that movement of the breath,
If at all possible.
Breathing in,
Belly expanding,
And breathing out,
Belly relaxing.
This is the practice right here.
Just dwelling with yourself and your breath.
There's really nowhere to get to.
Just noticing how that feels when you imagine there's nowhere to get to just noticing how that lands in your body.
Then you're already all you need to be.
Perfect just as you are.
Really just taking that in.
As you breathe in and out.
And if this feels good and this feels right,
You can just stay right here.
Just letting yourself know,
Reminding yourself that it's okay,
There's nothing that needs to change.
And if you want to go on an exploration,
We can do that.
If you wanted to do that,
You can invite some recent memory of a time that you were triggered in some way.
You had a reaction to something that happened.
Just bringing that into your awareness,
That whole thing about that triggering.
And as you do that,
Notice what happens in your body.
So pay attention to your body,
What's happening in your body as you bring this to mind.
So maybe some kind of attention arose or pressure or some image in your body arose.
If it feels right and there's a place in your body that responded,
You can place a gentle hand right wherever you feel it.
Like you're saying,
I'm here,
I'm here,
I know you're there having this reaction and I'm right here.
So whether it's anger,
Sadness or fear or jealousy or impatience or some other feeling,
Just noticing it and what it feels like in your body.
And allowing yourself to turn toward it.
Hello,
My dear fear.
I know you're there.
I know you're there.
Notice if there's anything there that would like to get rid of this feeling or this reaction you had that you can feel.
If there's something else there would like that not to be there.
Just notice.
Nothing to do about it,
But just notice.
And if there is something else there then you can just notice,
Oh,
I'm have this one reactive part is here.
And there's another part there that doesn't like that.
And both parts are there.
And I can be with both parts.
And you're breathing in and out.
Still solidly in your body,
Being supported by the earth.
You're just turning toward whatever is arising and reminding yourself that nothing needs to change.
And just being with,
Just getting to know.
And there's probably a lot that these parts would like you to know about them.
But for now we're just saying hello.
Just letting them know that we are here.
So we're here just saying hello.
Still breathing.
And then just letting both of these if there's two things,
Letting them both know and if there's only one thing letting it know that you appreciate this information that you're getting you appreciate knowing about the reaction.
So thanking your body for all the wisdom that it contains.
And when we know where to look we can find it.
Just letting it know that you can come back anytime to find out more and to be with it even more.
Now we'll have a bell.
The bell.
