So make yourself comfortable.
Find a seat in an undisturbed,
Relatively quiet place.
And preferably so that your hips are slightly above your knees,
So that you can sit with an upright,
Vertically spacious spine,
But still allow your body to completely be at ease,
To be comfortable.
And if you can,
Have your feet on the floor and your hands resting on your lap,
Or your legs.
And lightly close your eyes.
And just take a moment to notice what's happening inside you now.
There's no need to do anything,
Or change anything.
Just check in.
And while you're doing that,
Take a few full,
Slow,
Deep breaths.
And with each out breath,
Allow your attention to begin to trickle down through your body,
Down from your head,
Into your neck,
Your shoulders,
Down through your chest,
Your torso.
And allow your attention to settle in your pelvis,
Somewhere towards the back.
Deep inside your core.
And just see if you can breathe from there,
As if you could breathe directly in and out from the back of your pelvis.
Just see if you can cultivate a curiosity,
Find a place that feels comfortable to be,
That maybe feels a little bit like home base.
And you might sense that as an openness,
Or a quietness,
Or there might be more energy there.
You might feel a subtle electrical tingling,
Or just a sensation of aliveness.
And now is a good time to notice that you are alive,
That there is energy,
A kind of life force,
Animating your whole body.
Begin to tune into your legs.
Notice the flow of energy of life from your pelvis into your upper legs.
And into your knees.
And allow your knees to soften.
We don't need to hold on so tight.
We can begin to just relax.
Allow your calves,
Your shins to relax.
And also notice that they're alive.
There's an openness,
A spaciousness,
But also this gentle hum of cells communicating of air,
Bringing energy in life.
Feel that flow down into your ankles.
And into your feet and toes.
Notice the energy in your feet.
That if we let go of the idea of how our feet should be,
And just notice what we can sense,
What we can feel,
Then maybe our feet feel more like a cloud of energy.
And that this energetic field is not actually bounded by the skin of our body.
To just see if you can allow this open aliveness to flow.
Beyond your feet,
Downwards into the floor.
And into the earth below you.
And perhaps you can drop your attention down below your feet into the ground.
And notice that the earth is alive as well.
And actually we can begin to sense into a flow directly in and out of our body,
In and out of the earth and the space around us.
And that by doing so we begin to just loosen the hard edge of self.
Begin to notice that your feet and your legs and your pelvis are permeable.
And if you can just relax back into the sensation,
You might notice how good that feels.
How connecting.
And actually how grounded and safe that feels.
Like being held by the earth's gravity,
But also being held by something much greater than us.
By allowing ourselves to begin to merge with that greater field of all life,
We might begin to really experience ourselves as aliveness itself,
Of life itself.
And what a beautiful thing that is.
So come back and rest once again to my deep in your pelvis towards the back.
This is the very center of you.
And the quiet,
Still,
Spacious center.
And then very slowly bring your awareness up to your chest.
Again towards the center and the back.
Into your heart space.
And again we don't have to do anything at all.
We can breathe as if directly in and out from this area.
Slow,
Long,
Deep breaths.
And again just resting back to the back of our body.
To our deeper self.
Loosening the tight grip.
And just resting.
Just noticing.
Noticing that when we let go of being in the being identified with our strategic worrying mind,
We notice that there's a deeper presence.
And that we are this presence.
Just see if you can find the connection between your pelvis and your chest now.
These two spaces that are open,
Gentle and spacious.
There's peace here.
And also there's life.
And just take a moment to notice that you are alive here in the trunk of your body,
In the core of your body.
And once again just notice how good that feels.
How grounded.
And also how open hearted that can feel.
We can just begin to soften.
Let go of doing.
Just rest in being.
And now very gently bring your awareness up to the deep center of your brain.
To find a place that's somewhere between your ears towards the back of your head.
And again when you find it,
You might just notice that it feels a bit like coming home.
It's welcoming,
Calm,
Restful.
And just breathe directly in and out from this deep place in the center of your brain.
And see if you can sense the connectivity between your heart center and your pelvis and your brain now.
And perhaps it's possible to just rest back.
Just be along this vertical axis at the back of your body.
And perhaps notice that your body-mind system is calmed.
And you can still feel that grounded connectivity with the earth.
And there's an openness and a sense that the whole of your body is permeable.
And that we feel much less separate than we did when we began.
And just keep resting downwards,
Inwards and backwards.
And enjoy it.
Allow your awareness to just begin to open further into the space around you.
Into the sky above you.
Into the earth below you.
And on each out-breath just let go a little bit more.
And perhaps you notice that the feeling of spaciousness inside your body,
This awake,
Gentle presence,
Is the same presence that's everywhere.
Being everyone and everything.
And it feels like life itself.
And we begin to feel like we are part of a much greater whole.
That we are life.
And that life is us.
And that when we can simply attune to our deeper selves,
Our living animated presence,
Everything can change.
So gently come back now and feel the entire volume of space within your skin.
Notice your hands on your lap,
Your feet on the ground,
Your body on the chair.
Very,
Very gently and slowly begin to open your eyes.
Allow yourself to remain resting as presence deep in your body.
And allow the world to come to you.
Sights and sounds.
And take your time with this.
And begin to stretch or move slowly so that you come back to full awareness of the room but from a different place.
From your deeper self.
And from this deeper,
More connected self.
Move on to the rest of your day.
