So getting in comfortable position,
Upright and relaxed.
And again,
Letting your eyes close.
Looking down on the ground.
And let's take a couple deep breaths.
Breathing in to invite some energy,
Especially for some of us it's late in the day.
And breathing out inviting relaxation.
And with each out breath,
Seeing if you can let go into the earth.
Releasing,
Softening muscles.
Letting gravity hold you.
And resting our attention with the contact with the earth,
With our seat,
With the floor.
Relaxing and getting grounded.
Letting our attention sink deep into our bodies.
Noticing the pressure,
Maybe temperature.
The experience of sitting,
What's it like for you right now?
Now I invite you to bring your attention to sound,
To hearing.
Noticing any silence,
Sounds coming and going.
And again inviting yourself to relax,
You don't have to try to hear anything.
You don't need to make the sounds go away,
Just come and go in their own time.
So resting with sound.
Relaxing and getting grounded.
If you have your own practice that you'd like to do right now,
I invite you to do that.
If you want to stay with sound,
You want to rest your attention on touch points or rest your attention on the breath.
And I'm also going to propose a practice that I've been enjoying recently of doing nothing.
I often feel like I have too much to do and I say I want to do nothing.
So now I've been trying to practice doing nothing.
And that doesn't mean nothing's going to happen.
Thoughts will arise,
Sounds will come and go,
Sensations will appear.
But we're not pushing or pulling anything away.
We're letting things arise and pass away.
Holding it in spacious awareness.
So if you feel inclined to practice like this,
You can try it.
Can you rest in this moment?
Letting things come and go in their own time.
There's nothing to do.
There's nothing to make happen.
There's nothing you have to be.
There's nothing you can do.
Avoid externalダメー38.
Sensations appear and disappear thoughts arise and pass sounds come and go all in the field of awareness you can just rest in that you don't have to do anything you're already here experiences already happening can you rest in this moment you notice your mind is wandering a lot feel free to return to sound touch points the breath any anchor that you like to collect the mind and then if you feel ready again you can open up and relax into whatever is rising in awareness not pushing not pulling nothing you have to make happen nothing you have to do just letting awareness do its thing can you rest in that in a few moments this meditation will come to an end so I invite you before we close to take some deep breaths letting go of however this meditation was whatever came up there was challenging connecting to the feeling of breath to your body sitting thank you everybody
