So,
Bringing your awareness right here,
Right where you are in this moment geographically.
Orient to this time in your life and your present age.
And orient to something solid in your environment,
Whether it's the earth beneath you or the solidity of your house or the mountains or trees nearby.
Let yourself feel in your body the resonance with solidity,
So you can access your own felt sense of stability in the body.
Notice where you feel that stability in your feet on the floor or in your connection with the seat beneath you.
Really explore what's the felt sense of stability.
We can cultivate that as a place we can come back to again and again.
Now,
Even while you maintain that sense of stability,
Let your attention come up in the body to the breath moving through the torso,
Moving through the heart space.
Let the breath breathe into every cell,
Bringing a sense of aliveness.
The breath carries your life energy.
And so,
Breathe into each part of your body,
Breathing through the pelvis and up through the midsection of the body.
And breathing through the whole chest,
All the way through to the back of you,
Up to the collarbones.
Let every cell be filled with your life energy.
Breathe into the arms and the hands.
And up through the neck and the whole head.
And so,
Now we have this foundation of stability and aliveness through the whole body.
Let yourself really come to rest.
Drop in to this space that is your body.
Notice if there's any tension or holding anywhere that you could relax so that you can fully inhabit every part of yourself.
Okay?
If there's any place in the body that feels tense or if it feels as though you can't really be in that part of yourself,
Let the breath move through that part of your body.
Just breathe into it for a minute,
Inviting it to unwind or open,
Being curious.
What is the holding here?
And can I let it go?
Good morning.
And now,
Can you notice where is there stillness?
Can you observe the felt sense of stillness anywhere in the body?
And let the breath move through the stillness without disturbing it.
And letting the mind rest there in the stillness.
And let the mind rest there in the stillness.
From stillness,
Can you observe the activity of the mind?
Can thoughts move through the stillness without disturbing it?
And let the mind rest there in the stillness.
And let the mind rest there in the stillness.
See if you can recognize the space between the breaths and the space between the thoughts.
And let the mind rest there in the stillness.
And let the mind rest there in the stillness.
And let the mind rest there in the stillness.
And let the mind rest there in the stillness.
And if at any point you notice that thoughts are carrying you away,
It's okay.
Let it be okay.
And just come back.
Find stability again.
Relax into the body.
Feel the breath moving through.
There's no rush.
Find your way back to stillness.
And let the mind rest there in the stillness.
And let the mind rest there in the stillness.
And let the mind rest there in the stillness.
And let the mind rest there in the stillness.
And let the mind rest there in the stillness.
So,
There's several opportunities for concentrating the mind.
And let the mind rest there in the stillness.
The spaces between breath,
The spaces between thoughts,
These are all concentration points and you can build on that and just allow whatever arises in the stillness.
Observing.
Allowing.
Allowing.
Find tuned awareness.
Notice how the body responds to each thought.
Or notice how a sensation in the body elicits a thought.
There's a whole orchestra playing inside you.
Got it?
Now as the meditation is coming to toward the end,
You might want to bring attention back to stability,
Back to aliveness in the body.
And sense the possibility of living this day with awareness of that stability and aliveness.
Throughout the day,
The possibility of pausing and touching in to this awareness.
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I wish you a day in presence.
