Find a comfortable seat.
You can be on a block,
On the floor,
In a chair,
Anywhere that feels natural and lets your hips tilt forward,
Keeping the spine erect,
Shoulders over your hips,
Crown of your head reaching up.
Keep your belly nice and soft,
Slowly moving in and out with each inhale and each exhale.
If you have not done so already,
Close your eyes,
Letting the breath be natural and noticing a slight sensation on each breath in across the upper lip.
Another sensation on the exhale,
Belly pulling in.
And then bring your attention to your seat,
Specifically wherever you're making contact with the floor or the earth.
And just feel your connection to the earth.
Be the outside edges of your feet,
Your sit bones,
Maybe the soles of your feet,
And the backs of your legs.
Feel that connection there.
And then bring your attention to the force that makes that all happen,
To the force that keeps us connected to the ground,
To the earth,
A force over which we have no control,
Gravity.
And can you bring a little bit more softness on each breath out to surrender to,
Knowing that it's outside of your control?
Maybe your legs get a little heavier as you soften.
Feel your hands resting on your thighs.
Palms can be face up or face down.
Feel the connection right where your hands meet your thighs.
Soften to gravity holding them against your thighs in full surrender to the force over which we have no control.
Walking the attention up to the sit bones firmly connected to the floor,
Your block,
Or your chair,
And developing a sense of gratitude,
A sense of gratitude for being able to take time for yourself today.
Not everyone does this for themselves.
Simply walk up the spine and pause behind your heart.
And then,
We'll make our way to the shoulders with the spine still around.
Just feel gravity weighing against the shoulders.
Surrender to the gravity,
Finding softness in the shoulders.
Letting them rest away from your ears.
Just fully giving in to that force.
And then up to the crown of the head,
Still reaching up against this force,
Yet at the same time in full acceptance.
As the crown of the head reaches up in full balance and acceptance,
Can we take this into our lives with other external forces?
Can we cultivate this same experience towards other forces that we cannot control?
The opinions of others.
The actions of others.
The nature,
The constant deterioration of the body.
We live in full acceptance of this,
In full surrender,
As if we'd succumbed to gravity.
When we accept the fact that we can only control our experience of such forces,
Begin to move forward in life with equanimity,
Being able to meet life as it meets you.
And take that knowing,
The knowing that we control our experience of external forces,
And bring that back down to that seat of surrender in the heart.
And slowly begin to deepen your breath.
And whenever you're ready,
Gently open your eyes.
