And let's align the body.
So that means.
.
.
For most of us,
Distributing our weight evenly.
Over the left and right side and the front and back of our body.
Finding balance.
Straightening our posture.
We can sit up straight or we can lean into.
A back surface.
And let's see if you can even then.
.
.
Straighten.
The bat.
Maybe drawing the chin in just a little bit so that you can imagine a golden thread.
Connected to the crown that gently pulls your crown.
Up into the sky.
Lengthening the spine even a bit further.
And then while we are aligned in that.
Up straight,
Let's also Relax into our posture.
Let's relax into our aligned posture.
This is also finding a balance.
If we want to sit up straight,
If you want it too much,
We start to lie down.
Contract the buttocks or the shoulders,
Press the arms against the body maybe,
Or draw up the shoulders.
And the antidote to that would be to relax the buttocks,
Relax the pelvic floor.
Relax the shoulders.
And then let's gently bring our attention to the belly.
And see if we can soften that area too And from here let's become aware of them.
Rhythm of our breathing.
And if you want,
But only if it feels right.
You're welcome to increase the tempo of your breathing somewhat.
And when I do that,
I like to imagine myself taking a brisk walk in the mountains somewhere,
With crisp fresh air.
And my pace requires an increased breath,
Which is an also connected breath.
And if that works for you,
You're welcome to do it.
But if you prefer to really lean into the gentle flowing rhythm of your breath as it naturally comes.
That's the right way to go for you right now.
Now see if you can use your conscious attention to gently travel through the body.
And notice any sensation,
Any.
.
.
Heat or cold.
More pressure.
Move.
Maybe there's pain somewhere in your body.
Or maybe there's a lovely feeling somewhere in your body.
And just allow your conscious attention to gently Travel around Rome.
Place to place.
Or stay with the sensation.
For some breath.
And if you notice some areas where there's nothing to be felt at all,
That's also very natural.
And something to just notice.
Bringing the awareness back sometimes to the flow of breath.
And then gently returning to the scanning of the body.
Notice how you are feeling towards this practice,
Your activity.
And if you notice any mental.
.
.
Wandering.
Simply notice.
And bring your conscious attention back.
To the Prince.
If you notice any judgments happening,
Again,
Simply notice.
Can really help to lay back.
And then make your Step back to work.
Scanning the body.
Feeling the breeze.
Either or both of those.
But maybe you'll notice.
A curiosity.
This neutral mental stance of Let's see what I find.
That is there,
That's something too.
Put a little bookmark.
A sense of curiosity and a balanced neutral.
Let's see what we find.
Also,
If you can find a feeling of calm,
The awareness of calmness.
Inside of you.
That is something too.
The same goes for a feeling of compassion.
Can you feel compassion towards yourself?
And finally.
.
.
And this list is not extensive,
But I wanted to mention these four if you can feel connection.
Towards yourself,
Your inner world.
Maybe your environment.
The surface you're sitting on or the breath you're taking.
The air you're breathing.
If you can feel a sense of connection,
That is something to bookmark.
Because everything in life comes and goes.
But there is.
A spaciousness.
In which everything takes place.
And this spaciousness is vast and infinite and everywhere.
And this also.
The core of who we really are,
So we could say that is our true self.
But how to find this very subtle feeling of our true self amidst the chaos.
The many appearances.
Of our inner and outer world.
This is where your bookmarks can help you.
If you feel a sense of curiosity,
Balanced.
Curiosity.
And calm.
And compassion.
Connection.
Or even a slither of one of those,
That is.
A space to breathe into.
That is a sign that you are beginning to develop.
In your practice.
Present moment awareness.
That you're starting to recognize being able to distinguish the true self.
From.
All the appearances in the inner and outer world.
This is also what some would call presence.
I invite you to return your breathing gently to.
.
.
A flow that comes naturally.
If it weren't already so.
You're welcome to stay,
Remain as you are with your eyes closed.
And in a couple of moments I will close our call.
You can sit for as long as you like and when you're ready.
There will be probably a couple of messages in your phone.
In our chat group.
To open our coming week.
Week 2.
Wishing you a wonderful week and I look forward to speaking to all of you in the chat.
Until then,
Bye-bye.
