Before we begin here,
I'd like to encourage you to pay a little attention to how you're sitting.
Whether you're using a chair,
Or a cushion,
Or a bench,
Ensure that you're arranging yourselves in such a way that your knees are lower than your hip crease.
You can use a blanket,
Or a towel,
Or a cushion to achieve this effect if necessary.
Just take a moment to ensure that your thighs between your hip and your knee are angling downward.
Having arranged in this way,
Let's just take a few moments to sit quietly.
Let your mind slow down,
And let your attention begin to turn toward and settle into embodied experience.
Settle into whatever sensations,
Feelings,
Impressions,
Perceptions you might be experiencing in this moment.
Because of how you arranged at the beginning of this session,
Your pelvic floor should presently be enjoying a good sense of contact with whatever seat you were using.
Just let this area of your body,
Let your pelvic floor soften,
And let yourself sink into,
Surrender into the sense of support that waits underneath for you.
As this occurs,
Let your attention settle even more fully into embodied experience.
And now let your spine lift naturally out of this sense of grounding that's evolving here.
Let your spine naturally lift out of that sense of support.
As this happens,
Your chin will likely tuck to some extent,
The back of the neck will lengthen.
And once again,
Your attention will have an opportunity to settle even more fully into whatever sensations,
Perceptions,
Impressions you are enjoying in this moment into embodied experience.
Starting in this way,
Let your torso begin to gently move,
Very gently move from left to right,
And feel for a place of natural ease,
A place where the body organically relaxes,
And where again we settle into embodied experience a little more fully.
Now do something similar from front to back.
Gently move,
Feeling for that natural ease,
Letting the body relax and letting our attention settle.
And now quietly sit like this for a moment,
A little more settled into embodied experience,
A little more steady with the flow of sensations and so on we're living in this moment.
And as we move toward the end of this short session,
Though,
Certainly welcome to continue if you wish.
So we move toward an end here,
Just relax any sense of efforting that might be apparent to you.
Relax any sense of doing and just rest right here in this moment,
In your sense of embodied presence.
