So we're going to start in a standing position.
I want you to bring your feet around shoulder width apart.
Spread your toes and plant everything down.
Closing your eyes.
Just taking a couple of breaths to ground yourself in this moment.
We're now going to shift the weight back into the heels,
Around 60% of your weight in your heels.
And by adjusting the pelvis,
So by kind of sticking your bum out or curling your tail under,
You're going to stabilise your weight.
So you've shifted 60 into the heels and by adjusting the pelvis you're finding how you can balance that.
Your lower back should feel long.
Your knees soft,
So not locked.
Your knees very gently softened.
Just reconnecting with these points of reference.
60% of the weight in the heels.
Knees soft.
Pelvis.
Feeling like a boat on the water,
So it's kind of free,
It's not stiff or rigid,
It's mobilised.
And adjusting your pelvis to the point where you find balance.
Centre.
And with all of this,
Just keep in mind that we're not looking for total stillness,
We're looking for kind of a soft and responding characteristic as well.
So allow for small adjustments and you're kind of constantly finding this centre point of balance,
This zero point.
Weight in the heels.
Soft knees.
Hips free to adjust.
Continue to breathe.
Now I want you to lengthen the spine,
So grow tall from the back of the head.
Imagine someone is pulling you up with kind of a string at the top of the back of your head.
And as you grow tall,
Make sure to not puff your chest and keep your ribs and abdomen fairly relaxed.
So focus now on finding your centre,
Finding your balance with these cues in mind.
Constantly shifting,
Adapting,
Perceiving.
Your intention is on finding centre.
Your attention is on adapting your body towards this.
Keep breathing.
Weight in the heels.
Knees are soft.
Hips like a boat on water.
The lower back feels long,
Not tight.
Finding tall through the back of your head.
Keeping the chest,
Ribs,
Abdomen relaxed.
Really just kind of trust your body now.
You've kind of programmed in a centre point and you're just intuitively shifting,
Responding towards this point.
Notice how when you adjust one segment of the body,
It sends ripples up through the other segments.
So just be aware of that rippling,
That interdependence.
And notice if you're accumulating tension in a certain area.
And just see if by adjusting your posture slightly,
Experimenting with small corrections,
You can bring some ease and integrity towards your structure in that area and as a whole.
Just kind of flow with it,
Go with it.
There you go,
Back to one more.
And just continue to notice the mind.
If it drifts off,
It goes somewhere else.
If our posture goes back into kind of autopilot and bring that awareness back,
Bring that compassionate attention back,
Weight in the heels,
Soft knees and hips.
There is your base.
Spine is long.
Lower back is long.
Chest relaxed.
Jaw relaxed,
Face relaxed.
Keep adjusting.
And don't worry too much about the posture exactly now,
Rationally.
Just visualize where you need to go and really let go into the interdependence and dialogue of your body.
Taking a slightly deeper inhalation through the nose and exhale through the mouth.
Keep the posture.
Keep embodying your zero point.
I invite you to bring your hands to your chest,
Either to embrace your chest or to in a prayer position.
Just taking a moment to give thanks to yourself for making this time.
For feeding your body with presence and attention.
And just recognizing and accepting where we deviate from attention.
Just honoring everything in the process.
Also taking a moment to thank anything else you wish to at life in this moment.
Breathing with that.
Softening the body into that.
Press back into your feet,
Feeling the texture of the ground beneath you,
The temperature of the air.
And very gently taking your time,
Bringing your eyes back open.
