Take a few moments to arrange yourself for comfort.
Looking for a balance of physical comfort and mental alertness.
Take a few deep breaths,
Inhaling through the nose deeply into the belly.
Inhale through the mouth.
Again inhale.
With the eyes closed,
Bringing a small smile to the lips.
Just turning up the corners of the mouth.
Invite yourself to arrive here and now with a bit of lightness and curiosity.
Become aware of the breath moving in the body,
The chest,
The belly.
The light touch of air at the tip of the nose.
Feel in with the natural rhythm of the breath,
Let the body relax ever deeper.
As you breathe and know your breathing.
Feel the presence of the body tingling,
Pressure,
Temperature.
What feels open,
What feels tight.
Notice the mood.
Your inner mood,
Is it anxious or relaxed?
And however you find yourself here and now,
Letting it all be.
Let's bring the attention now into the heart space.
Into the chest.
Around the space of the physical heart.
Noticing in here.
Noticing whatever there is to be noticed.
See if you can rest the mind in this heart space and from that position,
From that point of view.
From that home.
Continue to sit knowing the breath and the body.
SubGET Becoming aware of any sense of stillness.
Well-being.
Clarity.
Allowing that to open further so that the space in the heart grows,
Fills the whole chest,
Fills the body,
Dissolves the edges of the body and moves out beyond the physical body in every direction above and below,
In front,
To the sides and behind.
Imagining the citta,
The heart space.
Becoming so wide beyond imagining in every direction infinite heart,
Within which all phenomena are appearing.
Your body,
The bodies of others,
This world.
Sitting further for as long as you'd like,
Enjoying the spaciousness of the heart.
