You can do this meditation standing,
Seated,
Or lying down.
I recommend positioning yourself to use the least possible energy.
Some of the value of certain meditation postures or hand gestures is simply to allow the body to settle.
I find that putting my hands palms up on my thighs helps my shoulders go down.
And that's enough.
Resisting gravity a little less.
Settling into stillness.
Quieting yourself so that you can hear subtle changes,
Noise,
Whispers all around you.
We are listening and attuning with a generous and expansive awareness.
What is calling to you?
What is calling you?
What is calling?
You may close your eyes if that's comfortable for you and they aren't already closed.
You could shuffle or yawn.
Make yourself at ease.
You will definitely get distracted when you meditate.
Your cells are moving,
Your neurons are firing.
You'll be fidgeting.
You'll get caught in a fantasy.
That's biology.
It can't totally be helped.
And when you get distracted,
Accept it and just return.
You could use my voice as a focus.
You could use my voice as a focus.
You could use my voice as a focus.
Your breath.
Or just sense your mass and gravity's attraction to you.
Coming back every time to stillness and quiet.
You can't be frozen.
You can't be silent.
You can be more still and more quiet.
Feeling delight in the respite from action.
Giving yourself permission to be bored and not think about anything in particular.
Settling in.
Feeling the ground call to you through its gravity.
Pulling you down in its loving embrace.
This earth loves you.
And wishes only the best for you.
Providing food and visual splendor.
Adventure and journey.
All for you.
As a gift.
Showing its compassion at every turn.
Faithful to you.
Take it in through the gravity.
Again,
As is to be expected in a healthily functioning body and brain,
Just return to my voice.
Come back to that sensation of being.
And let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Let it be.
Air coming in and out of your nostrils and mouth.
Breezes often across your face.
Sound traveling from one air molecule to the next until it reaches you.
The air loves you too.
It wants you to have the energy of its oxygen.
It wants your carbon dioxide when you breathe out.
When we are children,
Before our ears are fully formed in puberty,
Sometimes we can even hear the air buzzing and vibrating.
And we can feel it in our skin.
And we can feel it in our skin.
And we can feel it in our skin.
And we can feel it in our skin.
And we can feel it in our skin.
And we can feel it in our skin.
Listen.
Feel its embrace at the boundary of your skin,
Wrapping you up,
Calling you on to flourish and blossom.
You're probably getting distracted occasionally while we do this meditation.
That's totally OK.
Just means your brain is moving and circulating.
Thank goodness for that.
And there are fluids,
Blood and intracellular fluids within you and outside of you.
Most important among them,
Probably water,
Two hydrogen,
One oxygen atom,
Combining to refresh us,
Drinking it,
Bathing,
Swimming,
Almost whatever we need.
Purifying us,
The water and other liquids and fluids that we intake or absorb.
Magical.
All that we need.
All that we need.
All that we ever need to be healthy.
Maybe you could feel it circulating,
Noting your pulse,
The edge of that sensation,
Maybe in your wrist or neck,
Filling your chest.
Maybe you can feel fluids in your belly rumbling,
Transitioning,
Digesting.
All there lovingly for your care and performance.
Lubricating your joints,
Giving you motive power,
Always refreshed.
Take in that love.
Perhaps you are doing this meditation under the sun,
By the light of the moon,
Through clouds,
By candlelight or electric light.
The world is warming you and illuminating your way,
Waking you,
Waking you and bringing you rest,
Shining upon you with blessing and protection.
Take it in.
Take all of that faithfulness,
Compassion,
And love into you.
Compassion and love into you as deeply as you can.
Know the truth of it.
That the world,
This universe,
Loves you.
Wants only the best for you.
And can provide nearly endlessly,
All you really need.
As we come to a close,
Perhaps you want to offer gratitude or promise back to the world that has called you into life.
Take a moment to do so if you'd like.
