All right,
Settling in,
Finding a spot for your bum,
For your feet,
Finding a spot where you can really feel gravity.
This is all based in context,
Right?
So for me this morning,
I'm feeling it under my elbows,
Right?
There's no right or wrong place to feel gravity or solidity.
In fact,
We'll probably feel it in lots of places.
So just taking a moment,
Letting your attention locate that.
You can see it with your eyes open if you want.
You can notice what is supporting.
In fact,
Let's do that.
Let's just with our eyes notice what is supporting our bodies,
What is holding our bodies here.
And again,
This will all be context-based.
So for me,
It's desk,
It's chair,
It's floor.
In your situation,
It will be what it is.
And just bringing your eyes,
Cognition through your eyes to see solid,
Whatever it is,
Floor,
Solid,
Chair.
Just look at your body resting,
Settled in to the object.
And then you can briefly look around your space slowly just to notice other simple aspects of your room,
Simple walls.
Simple floor.
The solidity of the ceiling.
Letting your eyes very slowly look behind you to the left and to the right.
We're really letting our brains know through our eyes,
Letting our brains know there's no threat or danger in this room.
That we can see.
Even if we're feeling it inside our bodies,
We can see with our eyes that there isn't any outside of us.
And that is important to the nervous system.
So just very slowly calibrate to the safety of your room.
And bringing your eyes back to what you're sitting upon,
Resting in.
And then letting your eyes close but stay connected to what your body is connected with.
Whatever you had been seeing with your eyes open,
Now you can feel through the,
For me it's through the elbows,
The feet,
The sit bones.
So for you,
Letting your attention stay to those areas that are connected to solidity but we're feeling them instead of just seeing them.
Or we're feeling them more than we were before with our eyes closed.
And maybe positioning wants to change,
I know mine does.
So whatever,
You don't have to sit in one spot,
You can move,
You can rearrange.
Let your body find new solidity,
New support as it feels good for you to readjust.
We're orienting to simple,
Whatever is simple in this moment.
We're not denying that there's complexity or other things going on but to start with,
We start with simple.
Whatever our cognition or our senses can connect with that's simple.
Experientially simple.
So anything in your sitting,
Breathing body that has some simpleness to it.
And if this is easy for you,
Then let your attention meander to see what else might be simple.
Saying that a different way,
If you,
If your sit bones are always really simple and that's a,
You've got the neural pathways developed to go there.
That's great and you can hang out here.
And also,
Maybe you just see what else is simple in addition to the sit bones for example.
What else is simple in this moment experientially,
Not as a concept,
Not as a thought,
Not as an idea.
But as a characteristic or quality that comes from an experience of sitting or breathing.
Really get to know this moment directly.
The simpleness,
Something simple of this moment directly.
Like for me in this moment,
I'm really trying on this perspective that I've never felt the floor under my feet before.
It's like I'm feeling feet on floor for the first time.
And really letting my system experience that solid ground.
I'm even pushing down with my feet.
The floor doesn't go anywhere.
It's really solid and my nervous system can feel that.
So you'll have your own maybe variation of that from your context.
What is really letting your body know that there's support here,
Simple support.
And when you connect or discover that experience,
Just pausing there.
Taking that in.
What we're orienting in this moment to what is so simple that we don't need to manage.
Fix,
Figure out,
Negotiate with,
Solve.
Something actual,
Factual.
Breath is happening,
Sitting is happening.
Continuing to get intimate with this moment with the breath that's breathing your body.
Breath is breathing all of our bodies.
We can pretend that we're controlling it and that's fine.
We can also move into an intimate experience where we don't have to control it.
And instead we can watch the breathing mechanism breathe through us.
Breathe our ribs.
Breathe our bellies,
So forth and so on.
And we are the recipient of that nurturance.
We don't have to earn it,
We don't have to be good enough.
We are gifted with this mechanism that nourishes us.
At birth,
By being born we get this.
If the mind starts to think about it,
That's okay,
That's what the mind loves to do.
No worries,
Just let it do what it's doing.
With some attention,
Just keep bringing that simple experience back into your attention.
Some simple experience of having this field of gravity support your body and breath support your body.
And then I'm going to invite us all to silently,
To ourselves,
Name something that we are grateful for in this moment.
Or today.
The near recent.
Or the near present.
It can be something big,
It can be something small.
Something that you have some gratitude about.
Simple gratitude.
Have a conversation with yourself as you're being supported by gravity,
As you're being breathed.
Name your gratitude.
Feel your gratitude.
Or gratitudes.
If the mind goes into negotiating,
Managing,
Figuring out,
Analytics,
Again,
Very normal,
Just notice that.
And then come back to a simple gratitude.
Feel what you feel.
If this is difficult or complicated because there's also some non-gratitudes around,
That's very normal,
Very real.
And we've got a both and.
X thing is going on.
Yes.
I don't like that.
Okay.
Yes.
And I'm feeling some gratitude for X in this moment.
Hmm.
So we're being inclusive,
And to be inclusive,
We include gratitudes,
Because we often forget how to honor the both and.
Just a few more breath cycles.
Feeling your gratitudes while you're feeling your body and your chair or your bed or your object while you're breathing.
So it's an embodied gratitude,
Not a conceptual one.
It's right here.
And then you can just slowly let the eyes come open,
Kind of looking anywhere you want that's simple.
If there's something that you want to take from this time that we've been together,
You can make a few notes or write some things down.
And then when you're ready,
We'll come back to the screen.
