All right,
So as you're getting situated,
Just already find your feet.
Let your feet find themself.
And if you're in a location where for whatever reason you cannot stand,
You can use your imagination.
Imaginations are amazingly powerful.
So you can imagine that you're standing and it will actually locate and connect to the same neural pathways as if you're actually standing.
Yeah,
So most of us will probably be standing.
So I'm going to cater it to that.
And if again,
If you're not just imagine what I'm saying as reality for you in your mind's eye.
So we're just going to start first,
You can kind of let the body maybe move a little bit,
Maybe go from foot to foot,
Maybe sway a little bit.
We're just like finding our feet,
Finding the way that body is balanced on the feet.
You might just be curious of how your weight is getting distributed as you go back and forth between left and right foot or between the front and the backs of the feet,
The ball of the feet,
The heels of the feet.
It's kind of experimenting like moving.
So in this moment,
We're literally inviting our bodies to be in movement while our feet are in some movement too,
But a little more connected to the ground than the rest of us,
Literally.
And then I want you to let your feet find their place.
So they're a little planted,
But let the upper part of your body continue to move around a little bit.
So your feet are now going to be a little more solid and the rest of your body is going to be moving around a little bit,
Could be side to side,
Could be in a circle,
Could be swaying,
Could be stretching.
And then eventually let your upper body be a little bit more still.
And here we might even on purpose imagine the tree,
The tree on a calm day,
A not windy day,
A tree that's just standing somewhat still.
And we will particularly connect to our legs as the tree trunk.
So the feet are anchored into the carpet,
The floor,
The wood,
The rug,
Whatever you're upon.
They're solid there.
And then the ankles,
The knees,
The legs above the feet are somewhat solidly in alignment there.
Now I would invite you to bend your knees just a tiny bit,
So don't lock them in other words like,
I would invite you to not lock them.
Just a very softness there,
Just not necessarily like fully bent,
But not locked.
And at any point you can purposely bend a little bit or bounce a little bit just to double check that you're not locking the knees.
Now if you've done martial arts or any kind of practice like that,
This will start to feel familiar to you.
We're going to be bringing our attention really to the lower part of our body,
The belly button and below,
Not the whole time,
But just for a little bit here.
So it's like we're really directing our focus and our attention into the legs,
The pelvic floor,
The lower belly,
Maybe just above the belly button.
If you've done martial arts,
You know the language of dantian,
Dantian is a chi center.
It's around the location of the belly button area-ish.
So we're just kind of using our imagination and using our literal right here-ness to feel the bones of the legs,
The feet,
The legs,
The pelvic floor,
The pelvis.
And sitting on top of the pelvic floor,
Sitting between the pelvis is the lower part,
Very lower part of the belly.
If your legs are shaking a little bit,
That's really normal.
You don't have to try to change that or still them.
This is just the energy moving through your legs.
You can have your hands however you'd like them next to down by your sides.
Let them be without a job.
Let them be heavy.
If you have a different practice with martial arts and you want them in front of dantian,
You can do that.
So that's okay if you want them in front and you're familiar with that practice,
You can do that.
Otherwise,
Just let them be without a job.
And you'll just start to notice immediately your shaky spots.
This is again for noticing.
This is the reward of slowing down to do this stance.
You get to know yourself,
You get to visit the aspects of yourself that are now showing up.
Whatever it is,
Whether you like it or not,
Whether it feels good or uncomfortable,
You just get to meet aspects of yourself here.
And we're going to invite ourselves to be curious if we can.
Noticing temperatures,
Different temperatures,
Different experiences.
Noticing the holding ons that might be here or the letting goes that might be here,
Maybe both.
And then we're going to connect a little bit more consciously with the breath.
Just watching how your body is naturally breathing,
Not trying to change it in any way right now,
Just noticing how it's here.
The breath will be naturally moving the body as it always does.
And just observe how your body's breath is moving or how the breath is moving the body.
Maybe it's moving you up towards the ceiling.
Maybe it's moving you down to the floor.
Maybe it's moving you to the front or to the behind.
Just take a moment to observe and study the breath's movement.
If you're getting tired,
You can just let the knees bounce a little bit or change position.
That's fine.
You don't have to force yourself through this.
So just be kind with yourselves.
It's going to be really normal to get a little tired during this.
So you can reposition to help yourself.
And I'm just going to be quiet for a minute or two.
Just notice your body's engagement.
It will start to hold in certain ways.
It may start to hold in certain ways.
It may start to loosen in other ways.
It may dance all around,
So to speak.
And I'm just going to be quiet for about a minute.
Good.
Now I want you to imagine that there's no right,
Wrong,
Good or bad way that you can be doing this.
That there's no rules,
There's no supposed to,
No shoulds,
Anything goes as far as your experience goes.
I want you to just imagine and try that on.
I'm going to be quiet for another moment,
Another minute.
I'm going to be quiet for another moment.
I'm going to be quiet for another minute.
I'm going to be quiet for another minute.
Now very slowly,
Keeping the feet planted like they already are and now we're going to kind of just let the body,
The upper body move a little bit.
So the lower body is still the trunk of the tree into the root system and now the upper body is connecting more to the branches.
So letting your body move a little bit at the waist or the hips or the shoulders,
Letting the arms dance a little bit slowly,
Leaning in different directions.
The feet are still there anchoring our body but our upper body can now move,
Can be more fluid.
If you want you can bring the knees into it a little bit,
Letting them be a little more fluid or in movement,
Connecting to your breath.
Just in the last minute,
Just really letting your whole body move as it wants to so you can lift the feet up,
You can shake out the legs,
You can walk around your room or walk in place.
I'm just thanking your legs for this time,
Thanking the legs for holding the body in the way that it did.
And then you can come back to sitting when you're ready.
