This is a seated somatic meditation that will guide you through using the breath to keep your posture aligned,
Relaxed,
And fresh.
It will help you create a profound experience of the present moment.
This is based on the work and personal training received from Will Johnson.
So that you can settle into this guided sitting meditation,
Start by making sure that you won't be disturbed and that you're in a peaceful setting.
Take a few moments now to caringly arrange your posture so that you can sit quietly for this time.
Temperature okay,
Clothing loose and comfortable,
Body supported on your sits bones with your back and pelvis freely mobile.
You may be in a chair or on a cushion.
I'm taking the time now to explore the foundation of your pelvis and spine,
Just moving around a bit to assess your comfort and mobility.
Perhaps rocking slowly side to side and tuning into the physical sensations of pressure and connection through your sits bones.
And how this rocking impacts your spine and neck.
Starting with the movements larger and then gently making them smaller and more subtle.
Using the physical sensations and movement to draw your attention into the details of the present moment.
Enjoying that.
And then just resting quietly for a couple of deep full breaths.
Supporting the exhale with the contraction of your stomach muscles.
And just allowing the inhale to take care of itself.
Stacking the breath up in the belly all the way to the top of your lungs.
And just letting it go on the exhale.
And then taking your weight and moving it in a circle.
It might be clockwise or counterclockwise.
Whatever happens for you.
Starting with a nice big motion to explore your range and feeling all the sensations and adjustments.
This brings to the rest of your body as you soften your muscles and allow your movement to become more fluid and easy.
Then allowing the circling to become smaller and more subtle.
And using the precision of attention required to distinctly feel that subtlety to draw your attention even deeper into the present moment.
And you might be surprised at how easy it is to become fascinated by these micro movements.
And the subtle flows of energy and sensation that go with them.
And your body might then naturally begin to circle in the other direction.
Just exploring how this might feel different and be warming and comfortable in its own way.
Your movements might be larger or smaller.
Just feeling what's true for you in this moment and using that to relax and settle a little deeper.
And naturally finding your attention,
Returning to your breath and supporting your body and breathing just a little more deeply and fully.
And slowly.
Lengthening and deepening the exhale.
And just allowing the entail to take care of itself so sweetly.
And as you're breathing,
Allowing the natural small movements that preserve your balance and alignment like a flame on a candle wick.
And all of this being affected by the dynamics of your breathing cycle and the quiet pulse of your heart.
And noticing the way your spine and pelvis is naturally flex and extend with the breath.
Your inhale,
Bringing a little more arch into your back,
Especially as your breath stacks up from your belly into your chest.
Opening your heart area and arching your shoulders slightly.
And lifting your chin,
Chin tucked so gently.
And allowing the wave of extension to travel all the way up through your crown.
And on the exhale,
Allowing the body to deflate and supporting that lightly with your abdominal muscles so that your exhale is thorough.
And feeling the point of contact on your sitz bones rolling slightly to the rear as your lower back naturally curves back.
Exploring ways to push tenderly against your sitz bones as you inhale.
Gently supporting your inhale as you extend.
Allowing your back to arch so delicately.
And feeling the energy and sensation flow up your spine and neck.
The sensation of extension at the crown at the end of the inhale,
Almost like a small area of warmth moving on the inside of your skull.
And on the exhale,
Allowing your attention to be naturally attracted to the sensations of emptying and heaviness in your abdomen.
And the gentle support of your stomach muscles squeezing out the last bits of air.
Inhaling and exhaling.
The spine naturally flexing and extending.
The sensations drawing your attention up on the inhale and down on the exhale.
And as your breath flows even more fully and naturally,
Finding yourself noticing the gentle pulse of your heart.
At the top of the inhale,
Just holding the intent to inhale for a few moments and allowing yourself to savor the gentle pulsing of your heart and blood flow.
And how it is an invitation to relax and surrender.
And allow the natural movement of life to flow through you unimpeded.
And likewise on the exhale,
Gently supporting the intent to empty the lungs with your muscles and resting for a few easy moments.
Opening to the pulse of your heart and your blood through your body.
Allowing your experience to be what it is.
No need for it to be any certain way.
Allowing yourself to be delightfully surprised and fascinated by each unfolding moment.
And now,
Allowing yourself to surrender even more deeply to the open and spacious ground of pure awareness.
Allowing your experience to flow freely and resting your awareness at the very point where experience arises and dissipates.
Stepping back and allowing the flow to occur,
Aware but no longer needing to be involved.
And allowing yourself to rest in this space for as long as is nourishing for you right now.
