Starting to make yourself comfortable.
Take in the different sounds from the space all around you.
Noticing the quality of listening and what that feels like in the body.
What happens when you try to perceive the sound above you?
And back.
Sometimes we can sense this way that the mind moves.
The attention essentially turns toward,
Even though nothing's actually really moving in the relative sense,
We can track that shift.
And by tracking that shift,
We can start to become really adept at placing our attention and noticing when it's moved.
Continuing to take in the different sounds,
The sense of space that those sounds are moving through.
And the perception of this body sitting in the center of all of that space.
Getting a sense of the basic flavor of the mind this morning.
Scanning to deposits.
Agreeing or shade.
You can start to feel the support from below us,
The chair,
Making contact with that quality of earth and ground,
Remembering the steadiness of that.
Sunlight it be,
25 as the sun fly the countryside LED.
And so the same way that our attention was tuning into the sounds,
We're tuning into the tingling and the pulsing,
The relationship between the body and what it's resting on.
.
.
And noticing how the breath impacts your ability to really surrender the full weight of the body.
Releasing through the seat,
The thighs,
Front of the belly.
And when we feel the mind move off of that investigation,
Just coming back.
No judgment.
No judgment.
No judgment.
No judgment.
Stay.
What else starts to soften,
Settle?
Maybe there's a layer that comes off of the heart or we feel the shoulders drop.
Notice a softening around the eyes.
No judgment.
No judgment.
No judgment.
If there's distraction,
We might draw the attention a little closer,
Get a little bit more curious.
The primary object,
The breath or the body,
The sounds,
Whatever you're training your attention on,
Can come into the foreground a little bit more.
All those distractions and thoughts dropping into the background.
No judgment.
No judgment.
No judgment.
No judgment.
As we stay or continue to return,
Things start to settle and there's less effort.
It's more a process of resting back.
So just exploring that in your own experience.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
There's the balance of internal space and external space and the ground.
All those different elements shift and change.
We can rest and allow.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
No judgment.
So as we come to the end of the formal practice,
Dedicating the merit,
Sending it out to all beings.
