Right,
So come sit up comfortably.
And we'll just start by noticing the breath.
Bring your breath smoothly and evenly in and out through your nose.
And silently count three or four or five on the inhale and the same number on the exhale.
Just find your natural rhythm and count off from there so that your breath is even.
Come down to your feet.
And feel that you're inside your feet.
You inhabit your feet.
So you're not just aware of your feet.
Really feel that you are the whole internal space of both feet.
All the way out to the toes.
Full width of your feet All the way back to the backs of the heels.
Making deep contact with the whole internal space of both feet.
Make sure that you can stay in your feet as you breathe.
So your inhale doesn't lift you up away from your feet.
Attune to the quality of self.
Inside your feet.
And this is just a particular quality that feels like self.
So it's not an idea,
But a feeling.
Feeling that you are living within your feet.
Feel that you're inside your ankles and your lower legs.
We're just practicing making contact with ourselves in these internal areas.
You're inhabiting your ankles and lower legs.
And attuning to a sense of self inside your ankles and lower legs.
Feel that you're inside your knees.
And settle into your knees so that they feel soft.
Balance your awareness of the space inside your knee.
So you can find both those internal areas at the same time.
You might bounce back and forth at first,
But it'll come with practice.
Experience the absolute stillness of the balanced consciousness.
Coming up and feel that you're inside your thighs You're inhabiting both thighs.
As deeply as you can.
You might notice there are places where it's easier to inhabit.
Places that might be a little blank.
Again,
This all comes with practice.
Attuned to the quality of self inside your thighs.
Feel that you are inside your hip sockets.
Do this with a really thin mind.
You need to thin out your awareness to get into some of these smaller places.
From the inside of your hip sockets.
You can feel the internal space of your upper thighs.
And the internal space of your lower torso at the same time.
One continuous space.
So there's no gap there.
Balance your awareness of the space inside your hip sockets.
So find the inside of both hip sockets at the same time.
And experience the absolute stillness of your balanced consciousness.
And the movement of your breath at the same time.
Come up to the bottom of your torso and inhabit your whole pelvis and pelvic floor.
Including the sits bones.
And let your breath adjust to you being that far down in your body.
So your inhale doesn't lift you up away from there.
Tuning to a sense of self.
Inside your pelvis.
Feel that you're inside your midsection.
Between the top of your pelvis all the way up to your ribs.
And include that solar plexus area under the ribs.
Making deep contact with yourself all the way through your midsection.
To the sides,
All the way back.
All the way through as much as you can feel today.
Tuning to a sense of self inside your midsection.
Come up and feel that you're inside your whole chest.
Your diaphragm,
All the way up to your shoulders and your neck.
You can kind of use your ribs as a guide.
Making deep contact with yourself in your chest.
Tuning to that sense of self inside your chest.
Really feeling yourself living within your chest.
Feel that you're inside your shoulders.
Tuned to the quality of self inside your shoulders.
Feel that you're inside your shoulder sockets.
With a really thin mind.
And from the inside of your shoulder sockets,
You can feel the internal space of your upper arms.
And the internal space of your upper torso.
All at the same time.
It's one continuous space.
And balance your awareness of the space inside your shoulder sockets.
So you're finding both of those shoulder sockets at the same time.
And experience the stillness of your balanced consciousness.
And your breath moving through that stillness without disturbing it.
Feel that you're inside your arms,
Wrists,
And hands.
All the way to your fingertips.
So you feel like they're your arms,
Your hands.
Tuning to that quality of self.
Inside your arms,
Wrists,
And hands.
Feel that you're inside your neck.
And just let yourself settle within your neck.
Feel your neck settle onto your torso.
And experience yourself living within your larynx.
All the way to the center.
Attune to the quality of self inside your neck.
Feel that you are inside your head.
And inside your whole forehead.
All the way around to the temples of your forehead.
Just let your forehead soften.
Find a point in the center of your forehead.
So in realization process,
This isn't between the brows,
But it's right in the center of your forehead.
And keep that point steady as you breathe.
Because it might move a little bit on the inhale and exhale.
Just see what you can let go of so that remains steady as you breathe.
Get back behind that point,
Just so you're seeing it from behind it,
From deep inside your head,
And just letting yourself take in whatever is there.
Be a point of light or darkness or some other visual.
Don't move towards it so you're looking at it from deep inside your head.
Feel that you are inside your eyes.
And let your eyes soften so they feel continuous with the rest of your face.
Feel that you're behind your cheekbones and inside your nose.
All the way to the tip of your nose from the inside.
Little tiny chakra at the tip of your nose.
So see if you can feel that.
Now inhabit your jaw and your mouth.
Your lips and your chin.
Feel that you're inside your ears.
Up and inhabit your whole brain.
Attune to the quality of self inside your whole head.
Feel that you are inside inhabiting your whole body all at once.
If we say that the body is the temple,
You're sitting inside the temple with nothing left out.
Attune to the quality of self in your whole body.
Feel that you are made of the quality of self.
You can meditate here as long as you like.
Whenever you feel complete,
Just gently open your eyes.
