So we'll probably be here about at least 15 minutes.
If you need to at any point get up or resituate or move,
That's fine.
We'll start with the eyes open just to let our eyes,
Our eyes influence us so much,
Sight,
The sense of sight influences us so much.
So we're going to start with what we,
Most of us anyway,
Kind of depend on for orientation.
And we're going to use sight intentionally to orient in a way that is simple and regulating for our brain or,
Yeah,
Brings our brain into a state of kind of equilibrium,
I guess we could say.
So on purpose,
We're going to look through our eyes with the intention of connecting with simple experiences in your space.
And what I mean by simple experiences is say the color green,
It's right in front of me,
There's the color green,
It's very,
It's just,
It's a color.
I don't need to argue with the color,
I don't need to manage it,
I don't need to figure it out.
It's just green,
It's self-evident,
What I might call an actual factual.
And I'm just letting my eyes move around my room in that kind of regard.
We're inviting the eyes to land on simple expressions,
Whether they're colors or could be shadows.
We see objects that are really,
Really simple textures.
And each hitter chatter,
Just notice that and then come back to this invitation to be looking through a lens of connecting with simple.
Expressions through the sense of sight.
It's going really slow with your eyes to let the eyes,
Well,
The brain through the eyes see that we're in a stable environment.
Could say a safe environment or a safe enough environment.
We're just noticing that with our eyes,
We're not calibrating that according to the internal sensations or resonances.
We're just seeing actual factual.
There's no danger in the space that I'm in.
And if there is,
You could move to a different room,
For example,
But we're just taking our time to verify that.
The brain needs time to organize.
We even look a tiny little bit behind us just to verify no threat or danger behind us.
And then we can look down at our sitting body.
Again,
Just observing,
Right?
We're observing what just simply is.
The arms are placed however they are.
Legs placed wherever they are.
We're not trying to change anything or fix anything of the sitting-ness.
We're just observing how we can see our sitting bodies.
And we can probably see at least a little bit what we're sitting upon,
What's supporting our sitting bodies whether it's a floor or a chair,
Whatever.
We might not be able to see all of it,
But we can see something that,
To see just factually holding the body up.
So again,
We're not trying to maneuver anything or manage.
Those managing or analytical thoughts might come in to our narratives,
Just notice that.
And we're coming back to what's simple that we're seeing.
Now including also what we're seeing with breath.
So I'm wearing kind of a big sweatshirt.
I can't see a lot of evidence of breath except for the slight movement kind of peripherally of some chest movement.
I'm not trying to change that,
Analyze it.
I'm just observing now the sitting and breathing body with my eyes.
You'll see what you do.
You could even,
If you wanted to see your breathing body in the camera or on your screen,
We can see maybe depending on what's in our vision,
You might see your body breathing in the screen or not.
I can't really see that.
And then we're gonna let the eyes close.
And whatever we had been seeing,
Now we can feel.
We can feel the breathing that we had been seeing perhaps.
Again,
We're looking through this lens of simplicity,
Of actual factual,
Of just what is very simple.
Some kind of factual way that we know breathing is happening.
Could be you notice the air in the nostrils.
Could be you notice the front or the side or the back ribs.
Could be something of the belly.
Could be something of the shoulders.
So there's no right way to notice breath,
Just notice.
Some simple experiences of breath happening.
And this does bring us probably toward some simple ways that we're sitting as well,
But maybe they're a little bit different.
Maybe they intersect,
But maybe,
For example,
We might notice our feet on the floor before.
Maybe we were seeing them,
Now we're feeling them.
Or maybe we had been seeing our arms and now we're feeling them.
So we've got some kind of simple experience of breathing.
Some kind of simple experience of sitting.
Or if you were laying down,
It would be laying.
If you were standing,
It would be standing.
So the context that you're in.
And we're really inviting our attention to connect to what is just so simple right now.
And we could,
We could just do a little bit of that and we could even ask ourself that question.
Like,
What is so simple in my breathing,
Sitting body that I don't need to change or fix or analyze,
Manage,
So forth?
I can just be with the experience as it is.
And I'm just gonna pause speaking.
If you get distracted by different thoughts,
That's super normal,
Right?
You might just invite yourself back using that prompt.
Okay,
What is experientially really simple in this moment and come back towards that,
Just hanging out there.
Letting your attention kind of anchor with this experience or this experience anchor with your attention.
We're having so many co-occurring experiences,
Many,
Many,
Many co-occurring experiences.
We're not trying to push any away.
We're not trying to deny anything.
We're just on purpose inviting our attention to go toward what is really simple in this moment and just hang out there.
It's really,
Really simple with your sitting body.
All of our bodies are being really supported right now by chairs or objects and gravity,
Really letting gravity have us,
Letting the object that we're upon have us.
And all of us are being breathed.
We don't even have to breathe.
We don't have to be in charge of breath right now.
Just like when we're sleeping,
Breathing breath breathes us all night.
And in this moment,
Yeah,
Just surrendering that need to be in charge of even breath.
Find your body and just stay with the web of experience,
Simple experience here,
Maybe an ebb and flow,
Maybe something more solid or still,
Whatever's right for you.
From this place,
We might really notice that our bodies,
Our beings are really being tended to.
Our small self,
Personality,
Ego,
Whatever we wanna call it,
Really doesn't need to do much here.
This field of gravity is really wise.
This field of breathing,
It's really wise.
I'm just inviting our creature,
Our being,
Our body our bones,
Our muscles,
Our attention to be within this wisdom,
This nurturance,
This tending,
It's just here.
In a moment,
I'm gonna be quiet again and just remember if your attention gets distracted,
Just bringing attention back to some kind of anchoring experience that's really simple,
Hanging out there.
As breath breathes through you,
You might experience like the subtle little,
Like internal massage,
So to speak,
This breath massaging through different areas,
The throat,
Maybe the chest,
Front or back,
Heart areas,
Maybe through the solar plexus,
Our belly,
Maybe even into the lower areas of our body,
The lower chakras,
Pelvic floor area.
We're continuing to invite the perspective or lens of nothing to figure out,
Nowhere to go,
Nothing to fix or manage,
Just noticing the experience of breath kissing through or saying hello to different inner landscapes.
We're not trying to have good sensations,
Quote unquote,
Or good experiences here.
In fact,
We may not like the experiences.
We're continuing to invite a lens of simplicity where there isn't right or wrong or good or bad,
There's different expressions.
It's okay if you don't like them and it's okay if you do like them.
That's not what we're looking for in this moment.
But breath may be touching into or kissing open or meeting different expressions.
Might be different temperatures.
It might be different textures,
Maybe holdings,
Maybe openings,
Maybe grippings,
Maybe softenings.
Just saying hello.
Again,
We don't have to like the experiences we're having,
We're just noticing the different flavors.
Maybe staying with the perspective that wisdom has breath.
I'm sorry,
Breath has wisdom?
Actually,
Yes.
And there's wisdom in all of these.
Expressions.
In ways maybe we don't understand but we can notice.
If it's helpful for you,
You can have conversations with different expressions or just acknowledge like,
Ah,
I feel you.
Heart sensation,
For example,
Or yeah,
This is here.
You can thank a sensation,
Ah,
Thank you for being here.
You might say,
I don't know why you're here.
Like,
Or you can go completely beyond narratives.
You don't have to be,
There's not a right way here.
Might just move beyond narratives.
Just staying with the expressions.
We'll stay with this for a few more cycles of breath.
We might be having simultaneous co-expressions in our attention,
Some fairly micro,
Like maybe the texture of the ribs moving all the way to something really wide and beyond an experience of what we're within.
More of a,
We could say macro.
Before we start to slowly move out of this meditation,
Just noticing the experiences that for you have been somewhat simple to anchor with,
A place that your attention can,
Has been able to kind of land and be with.
Or maybe there's something else that you've noticed in our time that you might want to get to know better.
Maybe you connect with a simple intention or even a prayer of some sort that connects you with what you want to continue to connect with within your expressions of being.
Letting some of your attention continue to stay with the simple expressions as your body starts to move a little bit.
Maybe the shoulders or the hands or the feet,
Or maybe even like a little swing from your sit bones.
But continue to keep some of your attention with that expression,
With that anchor,
A simple resonance.
Letting the neck move or the waist move,
Whatever wants to move now.
Maybe taking a longer,
Slower inhalation or a longer,
Slower exhalation.
Letting the eyes really slowly open.
And while the eyes are open,
Letting some of your attention continue to stay with this inner expression.
Now we've included a lot of data,
But our attention is still really invited to stay with a simple anchoring expression that we had been connecting with when our eyes were closed.
And maybe there's something from this experience you want to write down or take a few notes about,
Maybe that you don't want to forget or you want to stay connected with.
So we'll just take a few minutes to,
Just a few minutes to make some notes.
If there's anything like that,
That would be good for you to write down or connect with.
We'll come back together,
The screen.
