Okay,
So yeah,
Just settling into your your spot and just letting the body find its comfort spaces and letting the back and the head get cozy and comfortable and all the way down the arms and their hands and the legs and to the feet.
It's really honoring your body knows what it likes and it's okay to spend the extra time to adapt,
To adjust,
To move,
To settle and then as you as your body's kind of found its spot just kind of staying with staying with this these these ways that the bodies are the bodies connecting feeling the space under the head feeling that support and the space under the back.
We're not looking for perfection here or you know,
Yeah,
We're not looking for is it is it perfect or is it could it be better and we're not really looking for the 100% quality.
We're just kind of noticing that it's okay to be resting here.
It's okay for the head to to be resting in this way and it's nice to notice the support.
The nervous system loves to acknowledge its existence of with support.
So apart from quality just kind of noticing,
Oh yeah,
My head is supported here kind of just factually in a simple kind of way and noticing,
Oh yeah,
The back is supported here and the shoulders are supported.
There might be lots of tension here and they're still supported so just noticing that sense of support and we can we can kind of directly notice the holding support of the bed or for me the chair because when the body breathes it kind of rises away from the bed or the chair and when I exhale my body returns to it and the chair or the couch or the beds it catches your body as the breath leaves you.
It catches you and it never lets go.
It continues to hold your form as it moves or as it still doesn't matter the chair,
The bed,
It stays and just inviting the nervous system to note that like,
Oh yeah,
Okay,
There may be a lot happening in my mind or a lot of discomfort but either way or or or amidst that there's still kind of a a simpleness I can come back to.
I can remember the the bed is holding me and just letting yourself get curious of of the ways that it is and down your back through your sit bones,
Through your legs,
All the way to the feet and just letting your body be as heavy as it wants to be here.
There may be ways that your body is holding itself or tightening and that's okay that's normal and there may be ways that the body doesn't need to hold right now and if there are just invite with every exhalation invite the body to to unhold or to release into it into the couch or the bed or the chair just letting the body get getting softer and and heavier with the exhalation if if that feels right for you.
Just continuing to just be curious of noticing the different things in your body that you may usually not notice you know maybe the space under your eyelids or maybe the space of air coming into your nostrils.
Someone yesterday was really curious of how air came in through her nostrils and that was really empowering for her.
It's not going to be for everybody but it was for her so just kind of curiously checking out the nooks and crannies maybe into your armpits or you know in between the fingers.
Just kind of take a moment to travel through your your body head to toe just curiously noticing areas you might normally not notice.
If thought or judgment or worry comes in just acknowledge that like oh yeah that happens and then just bring yourself back to curiosity back to that which requires no figuring out no problems no solving.
That's very simple.
You may have a couple quote unquote go to spots that are simple you know.
So if you have those maybe it's the hands collapsing maybe it's the eyelids maybe it's the armpits you could be any maybe it's the feet.
If you have a go to anchoring place in your body or with your body that might be just a good thing for you to have and you can return there at any moment and if you don't have one that's okay too just kind of maybe just be curiously making space for one to show up in your attention.
Something simple something easy that just is here that requires no that has no morality with it no right or wrong good or bad just simply is.
It's coming back to simple anything that does feel simple.
Not knowing what what it will even bring what we don't even know the purpose of finding simple or anything beyond this moment we only just can be curious of right now right here right now.
What's what's simple here now.
Letting that question is kind of hang in space so that you're not trying to use your brain to figure it out but you just ask the question like you ask your body or your whole being what's or even you can ask God if that works for you or spirit or awareness or the space around you or love you can ask you can just ask this question let it hang in space like what what is simple here now that requires no figuring out and just see what comes and whatever comes just treated as face value just oh thank you for yeah I'll just connect to that for a moment and and then asking it again maybe nothing comes and maybe just maybe nothing ever comes but you just ask the question and you just be curious you just let that question hang in space and just notice what you notice that that comes next without expectation without an agenda just curiously asking this question what is what is simple here in this moment.
Keep asking that question what is simple in this moment now.
What is simple now?
Now.
What is simple now?
And I just want to open up opportunity for possibility.
It may not actually be a sensation.
Maybe it's using your imagination.
Maybe you imagine what's simple as imagining a beach or imagining the garden or imagining a mountaintop.
So I just want to really acknowledge we don't have to box ourselves into anything.
We can allow what's safe now and trust whatever arises.
If it's a visual or a mantra of words,
Include that into your resourcing.
What's safe now?
And I just want to honor time that we will start to come out of the meditation.
But you can listen to this again and you can stay with this as long as you'd like or as you do it again or even play it over,
You know,
Put it on loop and just continue to kind of connect into any given moment what is simple and or safe now in this moment.
What is simple now?
And just really honoring what shows up for you when you ask it.
