So we can begin in an easy,
Open,
Relaxed manner,
Just finding a comfortable way to sit,
And tuning in to the three stillnesses that are already here.
It's as if the lower body,
Sitting as it is,
Is still like a mountain,
Rooted and grounded,
And from the belly to the shoulders,
Just tuning in to the stillness of a lake,
Fluid and still,
So that sensations and emotions and feelings can flow within this still lake.
And above the shoulders,
A feeling of the stillness of the sky,
Open and vast and free,
So thoughts can come and go like clouds or birds,
Without leaving a trace.
The stillness of the sky,
The stillness of a lake,
And the stillness of a mountain.
And just noticing your breath as it comes in by itself,
Just allow your face to smile and feel the cool air,
And as you breathe out,
Just relax and let go of any holding.
And you can begin to take a little deeper breath,
Beginning with breathing in from above,
Your chest can expand,
Then your rib cage,
And then your belly,
And as you're breathing out,
Your belly,
Rib cage,
And chest can relax,
And just allowing the air to fill your chest,
Rib cage,
And belly.
Just naturally without pushing,
Giving your body full oxygen it needs.
Giving your body full oxygen it needs.
And you can take your hand,
Your right hand,
And place it behind the base of your head,
As if you're holding the head of a baby,
And just let your head and neck feel supported,
As if you're able to let go a little bit more,
And feel the warmth of your hand,
The energy sending a message to your brain,
Of a sense of safety and support,
Just for now.
And you can keep your hand there and feel this quality of support until you're ready to allow your hand to return to your side.
And as you do,
Just feel into your body as you're breathing in,
And as you breathe out,
Just allow your awareness to move to the space outside and above,
Breathing in,
Notice the contact inside your body,
Sensation,
And as you're breathing out,
Feeling open and vast,
The stillness of the sky,
Breathing in,
Let your awareness feel the stillness of the lake and the mountain,
Breathing out,
Open,
And open,
And open,
And open,
And open,
And open,
And open,
And open,
Breathing out,
Open,
Vast,
And free,
And as you breathe in,
Begin to feel as if any energy in your head,
In your mind that's agitated in any way or in your heart,
Is able to begin to feel like it can return down to your belly.
So just notice the energy at first,
And then as you breathe in,
Feel like you're just inviting this energy down like a French press coffee.
So this energy returns to the belly,
And as you breathe out,
Just breathe out naturally,
And the next breath in,
Just feel like this elevator or this French press gently brings the energy to your belly.
So you feel centered and free.
So you feel centered and free.
And just noticing the sense of sounds outside coming to your ears.
Just notice this quality of vibration,
Movement,
Then bring your awareness to the space in which the sounds come and go.
And the same with sensations in your body,
The sensation,
The vibration,
And energy from top to bottom.
Just noticing movement,
And then bring your awareness to the space in which they're moving.
Stillness and space and movement.
Just allowing your body to return to a natural,
Easy rhythm of spacious openness and aliveness.
So just allowing this natural quality to find its own way,
As if you just unhooked this subtle body of energy from the mind.
So just as your breath happens by itself,
Just letting everything be as it is.
So even as you allow yourself to breathe naturally and notice the natural sounds and sensations,
Allow yourself to breathe naturally and notice the natural sounds and sensations.
You can open your eyes when you're ready,
And just have this sense of balance between sensation and awareness.
