Many of us are challenged on a daily basis in a world that moves at faster and faster speeds.
And over time,
This kind of unchecked automaticity can really put a strain on the layers of who we are physically,
Psychologically,
And emotionally,
And can directly impact spiraling thoughts.
In beginning to set the body up for this practice,
Perhaps acknowledge that when we first begin these practices,
It can be supportive to start in a resting position,
Perhaps on the floor or a mat,
Beginning in a constructive rest shape,
Soles of the feet wide on the mat,
And the knees falling towards the midline to touch.
And it's important to recognize that the body can rest and feel comfortable without any strain on the back.
Make adjustments as needed until you feel this relaxation without an efforting,
No grabbing or clenching,
Just relaxing and releasing without striving.
Taking a moment here to feel into the whole body here today.
Perhaps noticing any echoes of what you may be bringing to your practice at this moment.
What are you noticing or not noticing?
Tension,
Lack of sensation,
Bringing these points of the body into your awareness without judging.
And if it is available to you today,
Perhaps sealing the lips and inhaling and exhaling through the nostrils.
And slowly and gently calming the breath.
Calm,
Steady,
And intuitive.
Allowing for a feeling and expansion of the lungs from the tip of the tail to the collarbone.
No forcing here slowly and steadily with comfort.
Notice the feeling of the lungs,
The expansion of the belly,
The ribs,
And the chest with a sense of calm,
With an intuitive pace,
No gripping.
As you inhale and exhale,
Slowly and gently guide your attention to the left and right side of the body.
East and west as you sense into the gentle waves of the breath expanding and softening.
Now,
Turning your attention to the back body,
Sensing into the whole spine,
The sacrum,
The ribs,
Shoulder blades in contact with the mat.
And consider here in this pose to just be here,
Resting and sinking,
Softening.
Allow yourself to drop out of the thinking mind and fully relax and slow down.
Allow for an alertness in this quiet stillness.
Perhaps allow the shoulders to relax away from the ears.
Bringing a softness to the forehead,
The temples,
Allowing the eyes to rest and soften.
With this effortless breathing in this body,
Begin to notice the subtle changes in the physical sensations from moment to moment.
Now bring a soft focus perhaps to a particular area of the body that is more prominent.
Choosing an anchor to steady your focus and attention.
The rise and fall of the belly.
Any tingling vibrations.
Applying this anchor to drop you out of the thinking mind and back into the body.
When your mind starts stirring and playing spinning stories,
Perhaps tugging at your focus and just notice this without layering on judgment and return your steady attention back to your anchor.
Sensing this here,
Beginning to draw in some deeper fuller breaths through the nostrils.
Sensing the stability of the body in contact with the mat,
Safe,
Stable,
And grounded.
Slowly transitioning now.
Breathing palm over palm at your heart center.
Breathing into this slower pace that is available.
This concludes our meditation.
