Awaken to the day,
Find a comfortable seat with your feet flat on the floor,
Hands resting in your lap with your cushion higher than your knees.
Elevate your seat so that it's higher at least an inch or two above the level of your knees.
Connect to your body breathing in this moment.
Notice the earth breathes outside these walls as you breathe inside.
Together you breathe with the trees,
Plants,
The movement of the wind,
The solidness of the rocks,
The flow of the water.
You breathe with the earth.
Where is the sun this morning?
Is it rising in this new beginning?
Has it crested the horizon?
Feel the sun,
The gentle light of a new morning.
Where does it touch your skin?
Body breathes with the earth and the sun.
Body breathes with the earth and the sun.
Bring awareness to the bottoms of your feet,
The feeling tone at the bottom of your feet,
Satisfactory,
Unsatisfactory,
Or neutral.
Track the vedana,
The body,
As it breathes with the earth and the sun.
Feeling the toes,
The pads of the toes on the earth,
The front and the sides,
And the top and the nail bed.
Body breathes,
The earth breathes,
And there is a tone.
Without judgment or fixing,
Notice the tone in the breath.
Feel the junction of the toes up to the foot,
Halfway inside the foot,
To the arches and the outer edges of the feet,
Into the ankles.
Body breathes,
And there's a feeling tone,
Positive,
Neutral,
Negative.
Feel the entire set of feet.
Breathe.
As they breathe,
The light comes in.
Bring more awareness to your feet,
Into the ankles,
And as your awareness heightens,
Continue awareness through all of the feet,
Up to the ankles.
There is a tone that feels pleasant,
Unpleasant,
Or neutral,
Up to the lower legs,
The calves,
The shins,
Into the meat of the calf,
The bone connected down to the ankle.
Awareness of the breath all the way to the knee,
The lower legs,
Breathing with the earth,
With the birds,
And other creatures,
With all of nature.
Move to the lower thighs,
Mid-thighs,
Upper thighs,
Into the junction of the femur at the pelvis.
The legs breathe with the earth,
With the sun,
With the tone of positive,
Negative,
Or neutral.
In this moment,
Experience the breath coming in to all of the feet and the legs.
Breathe into the pelvis,
The organs,
Muscles,
Ligaments,
The shape and structure held in the bones.
Breathe all of the feet and legs into the pelvic area.
All of the fibers of the skin,
The space and energy inside the feet and legs,
Travels up through the low belly and low back.
And as it breathes with the earth,
The shape and structure of the earth breathes with the body into the entire spine,
Traveling up the back body,
The side bodies,
Up through the intestines,
All the organs inside,
Without judgment or fixing.
The body breathes up through the lungs,
Diaphragm,
The rib cage,
The heart,
Into all the muscles.
So the entire torso breathes with the lower body.
So you have low body and torso together,
Breathing,
Connecting to this moment.
What is the tone?
Satisfactory,
Unsatisfactory,
Neutral.
Feel the junction of the hands touching the lap,
The finger pads and the base of the hand,
At the wrist or palm.
Feel into the rest of the knuckles and fingers,
Into the rest of the palm and back of the hand,
So that all of the lower body and torso breathe with the hands.
All the awareness of the hands,
You witness with the low body and the torso,
With the earth,
The leaves,
The sand or soil.
Body breathes into the wrists,
Into the forearms and elbows,
To the upper arms and shoulders,
Aware of all of the body below the neck,
Breathing with the earth and the light,
The sun's energy,
The earth's energy,
The body's energy of breath presence.
Body breathes into the collar,
Into the neck,
On the back,
On the sides and into the throat,
Up to the palate,
The base of the skull,
The jawline,
The muscles around the base of the ears,
The muscles around the mouth,
The teeth,
Tops of the sinuses and the nose,
Eyes and the hairline.
Body breathes at these muscles,
Connections with the entire body,
With the earth,
With the sun.
Feel into the skull and the gray matter,
Pressing against the bone,
Witness the feeling tone,
Satisfactory,
Unsatisfactory,
Neutral.
All of the body breathes with the earth and the light of the sun,
The light within and the light outside.
Nibbana Datu flows,
This current of breath throughout your whole body,
Awakens your energy for the day,
Clears your karma with your witnessing of the breath of the energy,
Opens you with relaxation,
Alignment,
Vitality,
Neutrality,
Understanding the tone as it shifts and changes.
You breathe,
The earth breathes,
The light breathes on your skin,
In your cells.
Wiggle your fingers,
Begin to stretch your body,
Open to the day,
Gratitude for yourself and your experience and all that has come to you here.
