Take a comfortable seat and start to settle in to your posture,
Into your body,
And into your breath.
Letting your body and your breath simply be natural,
Opening to the natural presence at the base of your experience of your body and of your breath.
And then gradually start to deepen your breath.
Instead of forcing the breath in more deeply,
Feel into the lungs as they fill up in the torso.
And let the lungs be very receptive,
Spacious,
And also supple.
Finding this quality of receptivity so that the breath naturally comes in more fully.
The organs of the belly are also soft and receptive.
And as each breath gradually deepens and the lungs fill on each inhale,
The belly organs expand out.
And as the breath empties,
The lungs empty,
The belly gently comes back toward the spine.
Feeling into the supple,
Soft,
Receptive quality of the organs in the torso so that the breath seeps into every cell.
And then bring your attention to your lower body,
To the bones of the pelvis,
The sitz bones rooting straight down into the earth,
Into the ground.
And notice here the force of gravity,
Which is anchoring you toward the earth.
And as you pay attention to it,
Allow gravity to settle down more into the lower body.
So that the body with gravity itself is anchoring your mind,
Settling your mind into meditation.
And from this receptive place,
And from this stability of awareness,
Allow yourself to feel whatever you are feeling,
Sensations,
Emotions.
Let them arise into the felt sense of your experience.
So it's not just a thought,
But actually what it feels like right now.
Notice the felt sense of the feeling.
And as you do this,
Practice deeply accepting this feeling or emotion.
From this place of wakefulness and stability of awareness,
The emotion is being held in this field of your acceptance,
Your allowance.
And this is a practice that we must come back to because the mind's tendency is to want to do something with the emotion,
With the feeling.
This reaction is never to just rest with it.
But in this practice,
We're practicing simply resting with the feeling,
Letting the feeling be within our presence.
So we're not trying to improve ourselves.
We're not trying to extract a lesson from what we're feeling.
We're not trying to create a story or an analysis of it.
We're practicing simply being with the feeling as it arises,
As it may morph in your felt sense in your experience.
So by practicing simply being with,
Resting with,
Whatever feeling or emotion arises,
And however it ends up morphing and changing,
We're developing a relationship of deep acceptance,
Which allows the feeling to have the space to unwind,
To unkink itself,
To unfold.
As you do this,
You're letting the natural power that is inherent in this feeling,
In this emotion,
Have the space to essentially liberate itself to do what it will do.
There is a natural capacity in the felt sense of the emotion,
Of the feeling,
To work its way through in whatever way it will.
And if you find that your mind is starting to analyze or create stories about what you're feeling,
Simply rest back,
Sink back into this field of acceptance and receptivity,
Into the felt sense of your experience.
Each iteration of what arises for you can then be included in this field of acceptance.
So as things morph and change,
As different things come up,
You simply rest back more and practice including this new iteration,
This new wave of feeling and emotion in your field of acceptance.
Rest back up and include the next iteration.
Letting the felt sense of your experience,
Of your emotions and feelings evolve,
Unfold,
And simply be with it in deep acceptance and deep presence.
And then releasing the focus on this meditation,
Let your mind rest in openness,
Open,
Natural awareness.
Namaste.
