So finding your posture for the next nine minutes.
And that posture wants to be whatever posture will just support you in coming to stillness.
And then as the body comes to stillness,
That opens the door,
The gateway for the mind to become still.
And it's always helpful to give the mind an anchor or a place of refuge where it can settle.
So that could be the breath,
Just the sensation of breath moving in and out of the body at the nostrils,
Or the rising and falling of the chest or the belly,
Or that could be ambient sound and just noticing sound as it arises and passes away.
And then if the mind wanders,
Just turning towards yourself with a great deal of warmth,
Of love,
Oh,
This wandering mind.
And then come on back to your home base,
Refuge of the breath or of sound with a lot of love.
And maybe even a little gratitude towards yourself for giving yourself this time to just sit and be quiet and still.
And if you've been bringing some love to yourself,
Some gratitude to yourself,
And you've got those qualities going a little bit,
You can also just right now open the container and just send those qualities out.
Kind of radiate those qualities out into the room where you're sitting,
The building,
The town,
The community,
State,
Province,
Country,
And yeah,
Just out into the whole world.
