Aum So let's just begin by sitting quietly for a moment.
Just sit quietly and let the body slow down,
Let the mind slow down.
Let the body-mind slow down and begin to settle.
And at a certain point we can spend a few minutes working with posture as a way of facilitating this settling even further.
Just feel the seat underneath you and let the spine naturally lift out of that seat,
Lift through the torso,
Through the neck,
Through the crown of the head.
And then very gently,
Very subtly move the torso front to back,
Feeling for a midpoint.
It's not quite front,
Not quite back,
Where the body naturally relaxes and settles even more.
And then do the same thing from left to right.
Very subtle,
Very gentle movements,
Feeling for that place that's not quite left,
Not quite right,
Where the body naturally lets go and we can settle into embodied experience just a little more fully.
And then let's begin to breathe in,
To follow the breath in through all the pores in the body.
So we find the breath where it originates beyond the bounds of body.
We follow that breath through the pores and let ourselves be guided into the interior of the body.
And as we all know,
Sometimes it's easy to bring the speed and busyness of our everyday lives into our meditation practice.
Sometimes we need to settle a little more than we can by sitting quietly,
By working with posture.
And we're going to do that now by simply slowing down.
So we are sitting here,
Following the breath through the pores into the body.
And with a very gentle sort of intention,
Let that breath naturally,
Easily begin to slow down.
With every breath cycle,
Let the breath that you are finding,
That you are following,
That's guiding you into the body,
Slow down a little bit more.
And as you do this,
Let your sense of the body,
Your sense of embodiment become more refined.
So as you breathe slowly in,
Follow the breath slowly in,
You are not just breathing in through the pores,
Breathing into the body.
You're also breathing into the skin,
The flesh,
The musculature,
The bones,
And the blood.
So let your breathing naturally slow down,
Let your sense of embodiment become more subtle and refined,
And let yourself settle into this.
Let yourself rest.
And as we come to the end of this short practice,
Though,
We're certainly welcome to continue if we're so inspired.
As we come to the end of this short practice,
Just let any sense of efforting dissolve,
Let any sense of forcing or exerting just melt away.
And let your attention settle and rest and settle and rest until we return to the beginning of this practice,
Until we are simply sitting quietly.
In our sense of embodied experience,
In our sense of this embodied moment,
We will feminism breathe into you.
You
