We'll begin with settling into the seat,
Feeling the base of the body against the cushion or the chair,
Feeling the feet on the floor if you're sitting in a chair,
Feeling the ankles and the lower legs against the mat if you're sitting on the floor.
We just allow the base of the body to be heavy and to settle in,
To be supported by our seat and by the earth.
We can imagine the spine rising long and tall,
Imagine the crown of the head just being gently pulled up as if by a string,
And then we relax,
Allowing the spine to be like a young tree,
Upright but still supple.
Now we'll take three long deep breaths to invite the mind and the attention into the body.
Now we bring our attention up to just above the crown of the head,
And there we imagine this radiant little pebble that's made of light.
Somehow this light has the quality of kindness,
Curiosity,
A clear mind.
And also somehow this pebble is naturally heavy,
It's very dense,
It wants to sink down,
Down,
Down.
And now we imagine that our body itself is like the ocean.
The crown of our head is like the top of the ocean,
And we imagine that deep in the center of the abdomen,
In this place called the Dan Tian,
Or the naval chakra,
A few finger widths below the navel and a few finger widths inside the body,
We imagine that that's like the bottom of the ocean.
We imagine this pebble being dropped into the top of the ocean,
Into the crown of the head,
And almost like a leaf floating gently down through water,
It begins to drop gradually through the top layer of the mind,
The top layer of the body.
We might feel that it gets blown around a bit by the wind and the waves of our thoughts at the surface of our own personal ocean,
And that's okay.
It still gradually,
Gradually drops down through the center of the body.
From that top layer of the ocean,
It drops a little deeper,
Where the waves of the ocean don't blow this little pebble around very much anymore.
It continues to drop down,
Down,
Deep down into the body.
You can just let it drop at its own pace until eventually it lands in the center of the abdomen,
Which we can imagine is like the floor of the ocean.
This pebble is radiant,
Brilliant,
Like our mind's own nature.
This pebble is heavy,
It's dense,
It's able to really settle in,
To rest in the center of the abdomen.
We'll just take a moment and allow our mind and our attention to be naturally drawn down into that little pebble in the center of the abdomen.
We'll just take a moment and allow our attention to be naturally drawn down into the skin of the abdomen.
We may find that the waves are still active at the surface of our mind.
We may find that the waves are still active at the surface of our mind.
We'll just sit this way for a few minutes,
And if you find that your mind becomes completely distracted and you really need to reset,
You can return to the image of the pebble above the crown of the head and return to that sense of it just being dropped into the body,
Which also represents all the layers of the mind.
You can imagine that pebble just dropping down all the way again,
Letting it rest at the bottom of the ocean,
Which is also the center of the abdomen.
See if you can allow the thoughts to pass through like wind on the surface of the ocean,
And you can repeat this as many times as needed.
If you find that your mind is becoming dull or sleepy,
You can focus on the brightness of this pebble.
And if you find that your mind is being pulled all over the place,
And it feels unstable because of all the thoughts going through it,
You can put your mind more on the heaviness of this pebble,
How it just naturally wants to settle into place at the center of your abdomen.
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