Let yourself just continue to relax,
To be here,
To feel the support of your cushion,
Of your chair,
Letting thoughts of the past drop away,
Concerns for the future dissolve.
So we're just here.
And notice that you can actually feel the support of your cushion,
Your chair,
You can feel that sense of contact with your body.
And that sense of contact is as important as it is simple.
It means you're in the present.
Contact,
Bodily experience,
Direct experience of the senses,
It's always in the present.
So here we are exploring the richness of this present moment,
Feeling support.
We notice the sense of support that we experience because that's an invitation to you to relax a bit.
The sense of trust,
Even in a simple physical support of your seat,
Invites you to relax,
Be more present here.
You may even consider that there is powerful support coming to you from the center of the earth,
Directly beneath you.
You are always seated or walking or lying directly above the very center of the earth,
And that's a lot of support.
So let it hold you,
Let it give you a sense of ease,
Feeling easy.
Things start to flow gently.
You're not holding.
Tension can relax.
And also you can feel the support of your chair or cushion rocking a little bit so that you can distinctly sense the contact with your chair or cushion,
Your sits bones.
Your whole skeleton will line up in a way that's very natural to the human body,
Unless you have some injury or other concern.
It's very natural for the skeletal structure to want to stretch and open.
And not be stiff.
There's a curve to your back,
But a sense of rising,
Rising in your lower body,
Your spine,
Central corridor of your body,
Like a young flower in springtime,
Just rising.
And see if your shoulders are easy.
We tend to carry a lot of tension in shoulders.
You can take your hand and tuck your chin in just a little bit.
You can feel how that encourages your spine to rise and shine,
Gives a little more pull.
And this support from the earth,
Your seat,
Your skeleton,
All of this is an invitation to be at ease.
You are held from without and from within.
You have support.
And the third and most subtle support that comes into awareness eventually is that seated this way,
There is a natural alignment through the center of your body,
From the crown of your head to your throat,
Your heart,
Your belly,
And the center of the earth itself.
And of course you're breathing.
So let's breathe together.
Breathing with the intention to sense into the actual movement of breath.
It's very natural.
You don't seek to change it in any way at all.
Feeling the inflow,
How it opens your chest,
Maybe expands your belly,
And the relaxation that comes with your own exhalation.
The mind doesn't always take orders,
Typically not,
So you will find that your mind runs off to something else.
And as soon as you notice that the issue is solved,
Just come back to your breath.
And it absolutely doesn't matter how many times your mind skids off your intended focus,
You notice it and you bring it back and start again.
It's as simple as that.
We'll do this for a minute or two together.
Okay.
Okay.
Okay.
Just bring your attention back if it's wandering.
It's part of the process.
Okay.
Okay.
If you are uncomfortable thinking that this is too simple,
I should be doing something,
I should fix something,
I should make sure that it's different from the way it is.
All very common reactions,
Kind of dissatisfaction with the present moment.
Just notice that.
Okay.
Okay.
