There.
The finding yourself in a seated position,
Make sure the back is straight.
And one way to do this is to imagine a string being attached to the crown of your head that pulls you up.
So lengthening the spine,
And then tuck your chin a little,
Bring it in and down,
So that even the neck is straight.
You might lift the shoulders and roll them back and relax them,
Lifting the sternum.
So the best is when there's a little tilt in the pelvis that creates a natural curve in the lower back,
A little arch,
And then it's very easy to sit up straight.
It's just the beginning,
We don't need to be anxious about it.
But putting a little energy into the pose helps you to be present and make it more easy to sit up.
So the left hand can rest in the palm of the right hand,
Both hands together,
Maybe not too low.
You could make them touch the belly under the navel and the tips of the thumbs softly touching.
Jnana mudra,
The hand pose for meditation.
Take some time to really feel your pose,
Feel the body.
In this way,
Really being present,
In the present moment.
You might just slightly open the eyes and gaze softly ahead,
Like two or three feet ahead on the floor,
A soft gaze,
Not really looking.
Relaxing the face,
Relaxing.
So whether you're sitting on a cushion or on the edge of a sofa or a chair,
It doesn't matter,
It's all fine.
Also feel the seat under you.
Your connection to the earth.
And even just this,
Sitting in the upright,
As in pose,
Is already bringing presence and quietude.
If you would notice yourself looking quite tense,
The face being very serious,
Then you might relax this,
Even allowing a gentle beginning of a smile,
A hint of a smile,
Allowing that around the lips.
And in fact,
This is enough.
And just being here,
Just sitting.
Not expecting anything.
Just here.
Now,
Of course,
Notice that thoughts will come,
And they will draw the attention into some story.
Just observe this,
Thoughts playing,
Attention being drawn.
Then remain as you are,
Just here.
Be like the open space.
The open space always remains space.
Emotions may come,
A moment of irritation or impatience.
It is just seeing how it is manifesting.
The body feeling irritable or heavy.
It is just an experience passing.
You are still here.
A sound may come,
A noise.
It may draw the attention.
Images may come,
Thoughts,
Interpretations,
But they will also pass,
Sound will pass,
Reactions will pass.
And you are still here.
Nothing can stop this.
Nothing can take you away.
The attention can be taken away,
But your pure presence is.
You are still here.
For a little bit.
The illusion of a memory or a plan or an opinion may linger,
But it will pass.
This is the nature of any thought,
Coming and going.
Don't worry about it,
Just notice and then return to this pure presence.
Just be here as you are.
You are still here.
There's nothing to accomplish.
You don't have to become something or someone.
You are already Buddha.
This awareness that is here is always here and is free.
It cannot be spoiled.
It cannot be tainted,
Made ugly or beautiful.
It just is.
Just is.
Sitting here quietly like open space.
Empty.
Always realising your Buddha nature.
You are not a thing or a thought or a feeling.
These all come and go.
But you are here as pure presence.
Your body expresses this now by sitting quietly and lightly.
Veryair.
.
.
Feel this natural quietude that is you.
That which is always quiet without problem.
Without goal.
But just here.
This neutral position.
Always at peace.
It's easily overlooked because the thoughts draw attention.
They have such juicy opinions and ideas.
But rather stay here.
Just here.
Observing.
Just being.
What feels more true to you?
The stormy feelings and thoughts or this.
That just is.
I'm just kind ofDroprief.
Martin Luther Street,
.
.
