Let yourself get comfortable,
Comfortable enough.
So finding that balance of your posture,
That's.
Alert and upright,
But also where you can be at ease,
Where you can just have a feeling of releasing.
Like the spine is this uplifted.
Support.
And then all the muscles.
Of your body.
And just release,
Hang down,
Soften.
Around that uplifted spine.
And.
You can experiment.
You know,
John really encourages us in the Tibetan tradition.
We often meditate with the eyes open.
So you could experiment with that.
You can just see how that impacts.
Your practice.
If the eyes are open,
They're just softly gazing down.
In front of you.
And then taking some deeper breaths.
So we're really starting out taking these deep,
Full inhales and exhales.
If it feels good,
You might breathe all the way down into your belly,
Into your abdomen.
Really emphasizing long,
Full,
Complete exhales.
You might even want to take a long,
Slow,
Full sigh on the exhale.
Just taking a few more breaths like that,
Deep inhale,
Long,
Full,
Slow,
Complete exhale.
With each exhale,
Just inviting.
Any tension in your body to soften.
Release down.
And as you're breathing,
If you notice any feelings of ease or softening or release.
You can just enjoy that.
So let your attention.
Take in any feelings of ease.
Settling.
Softening.
And then you can let your breath just settle into its natural rhythm.
And we can continue.
Just to feel the breath.
And just exploring with your breath any place that you feel.
Be the warmth.
The air moving out,
The coolness of the air coming in.
Are any feelings of expansion,
Rising and falling?
I'm feeling if you can get a sense of just being drawn in.
To the sensations and movements of your breath.
And if at any point the attention or your body feels like it's getting tight.
Restricted in any way,
Then just take a little break.
Take a break,
Feel your body.
Let go of any effort.
And then when you're ready,
You can just let the attention again be drawn into.
Those simple sensations of the breath.
Taking a break whenever you need it.
Letting go of all the efforts softening your body.
And now we'll shift.
And bringing our attention or awareness to the body.
So it's kind of like we.
Open up.
The A.
Lens the aperture.
Just feeling our whole body is sitting.
And then if it feels good,
If it feels useful,
You can have a sense of just the whole body.
Letting your attention Orient to anything that feels grounded.
Pleasant,
At ease.
And then once again,
Just letting.
Your awareness be drawn in to that sensation in the body.
Whenever the mind wanders.
Having that image of a magnet like.
Being drawn like a magnet back to the grounded or.
Youthful feelings in the body.
I'm just deeply taking it in.
Okay,
And then we'll widen our awareness or our attention a little bit more,
Expanding and taking in the sounds.
It might be quite subtle where you are.
Maybe near or far.
Just seeing if you can become aware of sounds in the space around you.
Vibration,
Tone.
Once again,
Having that sense of just allowing yourself to be drawn in.
To the sound.
The changing sounds.
For the last minute of this practice.
Choosing one of those three,
The breath,
Body,
Sounds.
Where there was the most ease or feeling of rest.
So just allow the attention to be drawn in.
And then when you're ready,
You can.
Open your eyes if they've been closed and just let yourself orient back to the space around you.
