Aum So however you might be sitting right now,
Just take a few minutes to get comfortable.
Just take a few moments to begin to adjust and settle.
And then let's take a little bit of time to just sit quietly.
To let your wandering attention begin to rest right here.
Remembering to gently bring your attention back whenever it drifts away.
Bring your attention back to sitting quietly.
And at a certain point we can begin to feel the body in a more direct way.
We can begin to turn our attention toward the body and let that attention orient toward the fullness of our embodied experience.
Simply feel what's happening.
Feel whatever sensation,
Energy,
Feeling,
Emotion might be apparent in the body in this moment.
And just allow it to welcome.
If at a certain point in doing this you begin to notice your attention naturally opening to include the presence and support of the Earth underneath,
The chair,
The floor,
The ground,
The Earth.
Just let this happen and let the instructions follow suit.
Let your attention begin to feel the body and feel the Earth.
Always welcoming whatever is offered.
Always remembering when our attention wanders away from feeling the body,
Feeling the Earth,
Which it will.
To gently bring that attention back over and over and over again.
Allowing ourselves through this process an opportunity to begin to settle into the body,
To stabilize in the body,
To find the body.
And once we've spent a little bit of time finding the body,
We can begin to actually enter and inhabit the body in a fuller way.
And we're going to do this by introducing a little bit of precision into our practice.
To this point with the instruction,
Feel the body and then feel the body and feel the Earth,
We've been working with the body,
We've been directing our attention in a relatively open way.
And now we're going to complement this openness with a little bit of precision.
Now we're going to simultaneously direct some of our attention to the specificity of the breath as it enters the front of the lower belly,
As it comes in to the body,
And as it flows back toward the spine.
So as a portion of our attention remains with the relatively open instruction to feel the body and feel the Earth,
We're going to let another portion of that same attention find the specificity of the breath as it flows in to the lower belly.
As a portion of our attention remains with the open instruction to feel the body and feel the Earth,
Another portion of that same attention will be resting with the specificity of the breath as it flows into the lower belly.
Let your attention follow that breath into the body,
And let that breath help you inhabit the body.
Always remembering when our attention wanders to come back to this,
And always remembering to simply welcome.
And now as we come toward the end of this session,
Or if you want to keep going for a while when you come to the end of this session,
Just let all sense of formal technique gradually melt away,
And return to the beginning of our time together.
Return to just sitting quietly for a few moments.
Return to simply being here,
Now,
And gently bring your attention back whenever it wanders,
Whenever it drifts.
And gently bring your attention back as you get ready to continue on with your daily life.
Chime
