Arriving here in the body leaving the busyness of the day behind leaving behind what's past not worrying about the future I feel you arriving in the present moment by feeling the body from within with your next in breath lengthen the spine with the out breath allow the body to sink onto your seat cushion,
Mat,
Sofa maybe a few of those breaths breathing in lengthening sitting upright but not stiffly breathing out connecting to the earth the shoulders can be relaxed the face can be relaxed so as we start the meditation there is in fact nothing to do or to get to no place to get to this arriving in the moment empty handed just a subtle shift of the attention so not going into the stories and projections of the mind of the thoughts that are staying here present in the body become aware of the belly and specifically the area under the navel in the middle of the belly in Japanese called hara often considered the centre of the body the gravity centre of the body so just feel that area like you're resting the attention there meanwhile the breath is moving other sensations may occur but keep resting the attention in the hara of course you may flip out of it thoughts will come pull the attention along don't worry about that don't even judge you just notice and let go come back to the body to the hara when the when the attention is here sitting quietly the mind becomes still and there's a just sitting just being don't overdo it don't force it it's just a natural resting so don't create new tension i'm just sitting here quietly aware of this point of gravity in the body so enjoy this quiet even if small thoughts are passing don't be worried about them let them pass so not waiting for anything special to happen nor hoping for anything just resting in the present moment so allowing the body to sit close to the earth you yourself are the vast space in which the body is seen is felt there's nothing to do or to improve only to be so so the thoughts may promise excitement control plans and just notice their play but don't be seduced by those stories story lines just resting quietly you don't need anything to be so when we hear the sound of the bell it doesn't change anything you're still here and maybe during the rest of your day at moments you can return your attention to the belly and find this quiet space again rather than having the energy in the thoughts and the mind the head have your energy there in the quiet in the presence your presence so
