Let's come to a comfortable seat.
Just allowing the pelvis and the legs to get heavy.
And touching into the support that's beneath.
Our torso.
And softening the skin all over the body.
Just feeling the natural length of the spine.
And with non-judgmental awareness.
Touching into.
.
.
The sensations of the breath.
Just allowing ourselves to be here.
With whatever may be going on.
Taking in the sounds that are present.
Noticing in the body.
The sensations that are present.
See if we can notice directly.
Just allowing sound and sensation.
To rise and have a life of its own and then pass on its own without.
Pulling toward them or pushing away from them.
An open awareness makes room for thought.
Just noticing.
What thoughts are here right now?
Thoughts can be much like birds,
They show up.
They either fly through or they land,
And we observe.
They come to a natural conclusion and then they.
.
.
Dissipate or fly away.
We watch.
We might also notice the sensations of emotion.
Just allowing whatever emotions.
Are present right now.
The sense of openness and curiosity.
We might notice where we feel them in the body.
We make room for what is here.
Here right now.
As if we are standing.
At a still point at the center.
Now And if you could locate that center point.
In your body.
Where is it for you?
Let's see if this is true for you.
For many of us,
It's at the heart center or just a little bit lower.
And you might notice the relationship between the breath and your perception of this center or still point.
And you might notice that your inhale expands around that still point.
While the exhale releases back toward the still point.
Resting in open awareness.
Still,
There are sounds,
Sensations.
Emotions.
We rest at the center of it.
Now see if you can expand.
The still point.
To include the space of your body as if it were growing.
Deep sense of stillness expands beyond your body.
Into the room that you're in.
Noticing the qualities.
And clarity.
Of that stillness.
Expanding beyond the room.
Into your neighborhood.
And feeling the center expand.
Into your town.
Or city.
All beginning.
At your heart or your center.
Feeling the circle grow.
To include cities and towns beyond yours.
Your state.
Or province.
The country.
And beyond.
Including the world.
Whole world,
Oceans.
Landmass.
All beginning at the center of our own hearts.
Noticing the still,
Quiet point.
At the center of your heart.
Inhaling from the still,
Quiet point.
And exhaling into.
The stillness.
Noticing that the still quiet point is always with us.
Noticing that sensations arise.
Movement happens.
Thoughts think themselves.
And in the middle.
Always this.
Feeling into the qualities of that quiet.
Timeless.
Formless.
Place.
Each breath takes us deeper into the center.
And wherever we are,
The center is there.
Wherever we are,
There is movement.
And there is a center.
And from that center,
We see the activity of consciousness.
And we listen.
To that center.
For the part that is ours to play.
Noticing now.
We might move the body just a little bit.
As we do,
Can we still retain connection to the center?
Lengthening the breath.
And as we bring the palms together,
Just rub them a little bit,
Make some heat.
Placing them over the eyes.
Opening the eyes behind the hands.
And releasing the hands.
And we might notice as we get up and resume whatever it is that we're doing,
Can we move?
With life.
Still connected to this still point.
