Thanks very much.
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Turning our attention to this space we've set aside for this time,
I'd like to really consider how it's kind of a reorientation,
Bring some reverence and appreciation to our own willingness to do something kind of out of the ordinary,
Sit quietly,
Doing nothing,
Largely.
So feeling that appreciation and bringing that appreciation and benevolence to setting up a posture that brings these qualities.
Then we talk about alertness,
Mindfulness,
Ardency.
We want there to be ease in the posture,
Balance with that alertness.
Sometimes I like to get really,
Really upright,
Super up straight,
Lifting up through the spine,
Through the top of the head,
And then just settling in that spot,
Feeling the tissue settle around the bones.
That's kind of the form from the outside,
Our frame,
Our posture.
Becoming aware of the rising and falling breath.
As the body becomes more still,
More settled,
The breath becomes one of the only things that's kind of noticeable.
The breath may be a little less so the heartbeat,
If that's something you can detect.
I mean,
Allow the breath,
At first just the gross form of the breath,
The obvious up and down movements in the torso.
We begin there,
Just steadily staying,
Keeping the attention on each moment of the rising,
Each moment of the falling breath.
It seems a little hard to settle in on the breath,
Maybe creating some space for a larger,
Deeper breath,
Breathing deep down,
Opening up through the torso.
And we move toward the edges of the feeling of the breath.
We might be able to sense the movement down through the bottom of the abdomen,
Into the pelvis,
Up through the top of the torso,
The shoulders,
Up into the neck.
More and more subtle edges of the gross movement,
The obvious movements in the body,
The sensations.
Then opening out completely into just the sensations of the whole body,
At once.
As we're aware of each moment of the rising breath,
Also aware of the whole body,
Aware of each moment of the falling breath,
And aware of the body as a whole.
Inclining the mind to the refreshing aspect of the breath,
Simple pleasantness of the rising and falling breath,
Helping us to stay with it,
Stay here,
Stay with the body,
In and of itself.
