So,
Beginning by establishing a posture,
Sitting on a chair or on a cushion on the floor that's comfortable,
You might be lying down.
But connecting with your body and however taking your posture today,
Feeling your contact points on the earth,
The cushion,
The seat,
Your feet,
Feet on the ground,
On the floor.
And just being aware of your spine,
Being drawn upward towards the sky.
So in a comfortable but awake posture that you can be in for the next few minutes.
And noticing that you're breathing as you're sitting or lying here.
And with each exhale,
Just allowing gravity just to hold you even closer and deeper down in your body towards the earth grounding.
What would it be like to just stop here?
To be present in this body with your heart and your mind?
And just stop doing and just rest here.
Just allowing yourself to rest in silence as you breathe in and out.
Just seeing the sensations coursing through your body.
And just let them be,
Not changing or doing or evaluating,
Just resting.
And if thoughts enter your mind and they will,
That's fine,
Just allowing them to do what they do without wanting to push them away or hold on to them or engage.
Just let them be.
Footwear.
And just noticing sensations arising,
Playing out and passing your body.
No need to change them.
Just experiencing them and letting them be,
Listening and experiencing the messages that your body,
Your wise body tells you.
And if you encounter sensations that are unpleasant,
Your inclination may be to want to push them away.
And the invitation here is to just befriend the sensations and just breathe alongside with them and not do anything more than just be here,
Resting in awareness in a kind and compassionate way.
Knowing that if you encounter anything that's triggering or very strong,
You can always anchor in your contact points with the earth.
Just allow and rest here now.
Yes.
Okay.
And if you find yourself taking away thoughts,
Dreams,
Caught in stories,
Just beginning again,
Coming back to the sensations in your body,
Breathing,
Rising and passing,
And just beginning again and rest in this awareness.
Hello I'm Being in this place of stillness rests not only your body,
It rests your mind.
And in turn,
Your heart gets a rest as well.
So complete compassion to yourself.
Just noticing and being with all that's here without doing anything,
Clinging or pushing away.
Just befriending and being alongside it right here now.
Just being with all that's here without doing anything.
And now,
Placing your attention on your contact points with your surface that you're on.
And becoming more aware of the breath coming in and going out of your body.
Just feeling your whole body,
The length,
Width,
And the weight of it as you breathe in and out.
And congratulating yourself for resting your body,
Your mind,
And your heart.
Offering compassion and being so,
So grateful for your practice this time and your body and honoring it with the messages it's sending you and you're actually listening to them now.
Maybe wiggling fingers and toes.
And when the bell has rung,
Gently opening your eyes.
