Welcome,
Welcome.
Take a deep breath.
Let yourself arrive.
Allow a moment of arrival as you find your perfect posture for this meditation,
As you find your comfort,
Your ease,
And any adjustments that need to be done as you come into your stillness.
We're just taking the moment to arrive here and now,
Let the arrival itself be conscious and deliberate.
We're often arriving,
But we're not that often paying attention to the arrival.
And so as we pay attention and bring our conscious awareness to the process of coming into this moment,
As all of our energy gets to return to us,
Everything that we've distributed in the world today or this week,
We just get to receive it all back,
All of our fragments return to us.
They settle in and settle in and settle in.
And find a breath.
Notice where it is in your body.
Notice how it sounds.
Notice how it feels.
And gradually allow that breath to drop into your belly so that with each inhale,
Your belly expands,
Your ribs expand and your chest lifts.
And on each exhale,
You soften from your chest,
Ribs,
Belly,
Allowing all of the breath to come out of you,
Allowing any gripping,
Tightness,
Holding that you might be doing to just fall away and then take another breath into your belly.
And sometimes it takes a few breaths to really open up the belly.
So you just allow those few breaths to gradually without forcing,
Without struggling,
Without expectation or judgment.
I just gradually allow the breath to drop in to the belly more and more.
And so gradually your belly becomes bigger and bigger with breath,
And softer and softer on the exhale.
Now we do so much holding in our belly.
You know,
When we say gripped with fear,
What's happening in our belly,
Unconsciously,
Any sort of anxiety often shows up in the belly,
The tightness.
And then of course,
We're wanting to look slimmer,
We tighten.
We're just doing a lot of tightening in this part of us for whatever reason.
We want to just soften and allow,
Let it be big.
Nobody's watching.
And start to bring your awareness to this body as a whole,
As your breath keeps dropping in,
Just noticing this body.
Notice your body in space,
Notice it on the seat.
Notice everywhere that your body's touching a surface.
And let's do a slow scan of this body and connect with each part.
And come into the body in a greater degree as we notice,
We bring our awareness to the body.
Also notice things about the body.
It's like an inventory of what's happening in this moment with this body.
It's a good integration.
And so just notice,
Start with the bottom of your feet,
Slowly scanning up the top of your feet and your toes,
Your ankles,
Your shins,
Your calves,
Your knees.
And as you're doing this slow scan,
Anywhere that you feel tightness or gripping or constriction of any sort,
See if you can just let it go.
Sometimes just noticing lets it let go.
Sometimes you can take a breath into the sensation and let it release and soften as you exhale into it.
And then you can come up the body to your quadriceps,
Your hamstrings,
Your buttocks,
Your hips.
Check in with your hip flexors,
Your lower belly,
Your lower back.
We're just gently releasing,
Gently connecting,
Gently releasing,
Allowing flow and circulation to happen freely,
Liberating all of the movement of this body,
The dynamism of this body.
Travel up your mid belly,
Your upper belly,
Your ribs.
If you can breathe into your ribs and let them just hang,
Hang,
Hang,
Separating one from the other.
Breathe into your chest and open your heart.
Tip the shoulder heads back,
Widen your collarbones,
Let your shoulder blades melt down your back.
As your shoulders fall away from your ears,
Your chest is slightly open,
Slightly expanded as you breathe into that chest and breathe out and let your heart front and back gently open.
A lot of energy,
The heart.
There's more electricity in the heart than any other part of the body.
So it's not only physically the center of us,
Energetically,
Electrically,
It is the center of us.
There's so much wisdom in the heart,
So much intuition,
Knowing,
Love.
Travel up and breathe into your throat and you could tip your chin to the sky if you want to stretch that throat area and open it up another place that we become constricted without realizing and just let some energy move in the throat and let your jaw soften and your tongue soften in the mouth.
Let your cheeks be slack and your brow be clear as you wipe away any trace of concern.
Let your scalp melt on top of your head.
Let your arms be heavy,
Your hands gently open,
Turn toward the sky.
Easy,
Easy,
Easy.
Take a deep breath from the bottom of your feet to the top of your head.
Let it out with a sigh.
Ah.
Let take a moment just to feel what you're feeling.
Whatever arises,
You notice that,
The witness without any opinion or attachment,
Just noticing.
Sometimes as soon as we become still,
You notice the mind chattering.
I was chattering before,
But there were other things going on.
So I notice,
Huh,
Chattering.
And I notice that without getting involved.
So like observing from a distance,
Oh,
Chatter is happening,
Huh?
Thoughts are formulating,
Hmm,
Without getting involved with the content of any of it.
See if you can let that chatter pass like so many clouds on a breezy day.
Or like you're watching words on a screen flash by you.
You might notice sensations in the body as you become still.
I just resist any impulse to put a name on it,
Call it something,
Just sensation.
Keep it neutral.
Then anywhere there is a sensation,
Just send the breath there.
Breathe into it,
Breathe out from it.
Let it dissolve.
And so today as we sit,
We're sitting to simply sit.
Let's practice.
That's what we're doing.
Find an easy rhythm for your breath.
Allow yourself this delicious moment of stillness.
Lower- insurgents mind additional mental- insists mind- Editing.
Is that what we're doing?
Was it how- When we Its all ways little.
But I start to feel a Great disorder- All yeah babes dance the.
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Coming back to center,
Coming back to center,
Coming back to center.
As you're mapping the terrain,
You're mapping the pathways to your peaceful center.
Some days are more mapping than actual stillness.
That's how that is.
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