So,
Coming into the posture.
The moment we take the posture is already meditation.
So we move,
But we know we move.
We bring a kind of awareness already.
Maybe if you want to change something or if it's comfortable enough.
You're sitting and the spine should be straight without tension.
The shoulders are low,
Dropping.
The face is soft.
The movement of the lower belly is free to go,
Free to move as much as possible.
There may be some tension we can't remove,
That's okay.
Now we can just make very clear intention to be very clear that we want to engage in this meditation.
That we don't want to just stay in random thoughts,
This usual mode.
That we want to notice as soon as we're into thoughts,
We want to notice,
Drop and come back to the breath.
That's our intention for this meditation.
And then we can bring our attention to the breath.
Feeling the in-breath,
Feeling the out-breath,
Where you feel it most.
If you lose it then come back to it as soon as you notice.
Trying to stay in contact the whole time.
And then we can come back to the breath.
Staying with the full in-breath,
The whole in-breath the whole time,
The whole out-breath.
And noticing as soon as possible when thoughts are showing up.
And then we can come back to the breath.
And we can go a little bit closer to the breath,
Trying to see the beginning of the in-breath,
And the whole in-breath,
And the end of the in-breath.
And the beginning of the out-breath,
And the whole out-breath,
And the end of it.
Being there at every step,
Every moment.
And without having to think about it,
Just noticing how we feel in this moment when we're with it,
Just knowing it.
Don't let thought come in.
Stay with the breath.
Know how you feel.
And then we can come back to the breath.
And then we can come back to the breath.
And then we can come back to the breath.
And then we can come back to the breath.
And when you find yourself lost in two stories,
Don't make a big deal about it.
That's nothing.
Just drop and come back to the breath.
Notice how it feels to come from one world to the other.
Notice the difference again and again.
Notice.
And then we can come back to the breath.
And then we can come back to the breath.
And then we can come back to the breath.
If you're sitting,
You can sometimes use the breath to raise the body,
Put the spine straight.
And on the out breath,
You just relax the full body and stay with the breath.
Don't go anywhere else.
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Thank you.
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