Let's go ahead and get nice and tall.
It feels better for you to lay down in your meditation.
Feel free to as long as you can stay awake.
And if we're sitting up nice and tall,
Let the spine be long.
You can begin to softly shut the eyes behind the eyelids.
Shut them down.
Feel them floating on those cool pools of water behind the eyelids.
Come up the hands rest on the knees.
And we focus in our meditations on this back body awareness.
Meaning that we feel that pride as our chest opens and the shoulder blades move down the back.
Not too much activation here to activate or agitate the nervous system but enough to allow us to sit up with pride and courage.
Feel the back line melting here,
The shoulders relaxing.
Feeling the brow of the forehead and the jaw line.
So maybe even the lips are slightly spacious.
And just feel your connection to the earth beneath you.
It can be to a cushion if you're sitting on a cushion.
It could be to the actual floor beneath you or just an appreciation of the ground that we nestle on top of.
Our meditation is a time to come into a mindful seat,
A mindful posture that allows us to simply surrender and stay present with silence and stillness.
Let go of the need to achieve anything or do anything.
Simply allow the self within to observe the breath as it moves in and out from the nostrils.
Keeping the head up as if the eyes were on the horizon if they were open.
Behind closed eyelids draw your attention of the eyes towards that space right underneath the nostrils.
A little triangular shape that connects the nostril to the lips.
And just imagine the breath moving in and out of the nostrils here.
So our visualization,
Our observation is simply on the breath.
And come into that Samatha meditation,
Calm and abiding meditation of simple focus not on needing answers or having questions but just observing the breath as it moves in and out of the body.
You may just become aware of the breath noticing the coolness as it crosses underneath the nostrils and moves in and out of the body.
Maybe you visualize the breath as a white light moving in and out of the body.
Just deciding what feels best for you,
What allows the mind to stay distracted enough to stay in the present moment.
And with every cycle of breath allow yourself to relax deeper and deeper into your seat on every exhalation as it comes to this space right above the lip.
And keeping your attention here if the mind wanders bring it back and just simply acknowledge the breath.
When we acknowledge the inhale and the exhale,
The inhale and the exhale,
The inhale and the exhale,
We tend to stay present in the moment instead of moving in to external projections.
Just like pet and pet owner,
Each time that the mind as your pet begins to wander off,
Slowly drawing it back into the breath,
Just observing,
Settling.
And the more that you do nothing in your meditation,
The more that it becomes everything.
There is a community of the spirit.
Join it and feel the delight of walking in the noisy street and being the noise.
Drink all your passion and be a disgrace.
Close both eyes to see with the other eye.
Open your hands if you want to be held and sit down in this circle.
Quit acting like a wolf and feel the shepherd's love feeling you.
At night your beloved wanders,
Don't accept consolations.
Close your mouth against food.
Taste the lover's mouth in yours.
You moan,
She left me or he left me.
Twenty more will come.
Be empty of worrying.
Think of who created thought.
Why do you stay in prison when the door is so wide open?
Move outside the tangle of fear thinking and live in silence.
Flow down and down and always widening rings of being.
Most of us,
All of us as human beings are guilty of forgetting our place in the experience,
Forgetting who we are.
Our meditation brings us back to the simple state of who we are,
Which is deep presence.
That we are not just an action,
But a simple state of being.
And if we listen carefully,
We can hear the sounds of our hearts beating and our chest,
The sounds of our breath.
We even tune into the sounds far away.
Moving even closer to the sounds around us.
And acknowledging that even in nothingness and stillness and silence that so much is occurring.
And that as the self having a human experience,
The true higher self.
We are given this opportunity within this vessel that we've been given.
To truly become present to our essential nature.
And when we give ourselves this gift of deep presence and connection to that essential nature,
Our problems,
Our attachments,
The challenges that we see as so simply begin to fall away and become less and less important.
Again,
For some moments here as my voice trails off,
Just allow yourself to settle in the silence,
Not just sit in the silence,
But settle in the silence.
Breathe it in,
Feel grounded,
Feel supported,
Feel your right to be in this experience,
To have this experience.
Let go of worrying or anxiety or expectation.
Everything that you need,
You already have within.
And everything that hurts is an illusion to the true perfection of your highest self.
Keep focusing on the breath,
Moving in and out of the nostrils.
Breathe in and out of the nostrils.
Breathe out.
Breathe out.
Breathe out.
Stay here in this softening and settling and surrendering space of simply being.
Let go chamber H1.
Begin to take deeper breaths on the inhalation,
Really filling into the lungs.
Let the exhale be long and smooth.
A few breaths this way,
Really filling up completely in the belly and the diaphragm across the chest and then allowing everything to slowly move out of the body.
Last breath cycle here with that awareness.
Again,
Just allow yourself to settle here and you're back into the body if you've lightly begun to walk away.
And just noticing,
Simply witnessing here in your body how it feels after space of connecting with the breath,
Feeling the earth beneath you,
Of allowing your body to arrive.
If there is a feeling of pleasure or frustration,
Any feeling is welcome.
There is no right and wrong,
But just notice where self is the highest self.
Are you able to drop into that space of deeply connecting with the earth beneath you and the environment around you?
Or has the world given you too many troubles and challenges at the moment to simply be present with yourself?
Just as I said before,
Why do you stay in prison when the doors are wide open?
So noticing that if the mind is busy,
There's frustration or agitation in the nervous system that our perspective on what occurs to us or for us can deeply pivot the trajectory of our journey.
So how we show up,
How we feel,
How we connect.
Take a moment here to bring hands together at heart center,
Bowing in towards yourself and just acknowledging that the answers,
The journey,
The transformation,
It all occurs right here within.
So with the breath,
With the awareness,
Witnessing the observation,
We can begin to master our experience by simply letting go of our expectation,
What needs to be done or should be done.
And then again,
We settled into that space of deep presence,
The sacred pause in life.
So do your best to not forget who you are and what you are not.
Bring thumbs between eyebrows center and eye and bowing down towards the earth beneath us,
We say Namaste.
