So just let yourself get comfortable.
Let yourself have a sense of the body and the sense of the earth underneath.
And for most of us,
The most immediate experience of the earth is going to be whatever we're sitting on.
That sense of groundedness,
That sense of presence,
That sense of support.
And just settle in.
Let your attention settle into the body,
Which simply means feel what's going on.
And let your body settle into the support of the earth.
Just give yourself to the support,
Typically of the seat underneath us.
And we're going to begin by attending to the breath as it's drawn in through all the pores.
Let yourself notice the breath,
The inhalation being drawn into the body through all the pores.
We don't often think of it in this way,
But the skin is the largest respiratory organ the body has.
And just begin to notice what's always happening,
Which is every inhale,
The breath is drawn into the body through every pore in the body from the tip of the toe to the crown of the head.
Feel the breath flow in.
Just notice the breath flow in.
Let yourself notice the breath flow in.
And if the body begins to unwind and relax as this occurs,
Just let this happen.
Notice the breath coming in through the pores into the body.
And as always with meditation practice,
If you notice your mind wandering away,
If your attention drifts from the breath coming into the pores,
That's no problem.
Just relax and bring your attention back in that direction.
And guide your attention back in that direction to the breath coming in through all the pores.
Let yourself notice the breath coming in through the pores.
And having now done this for a few minutes,
What's happened is our minds,
Our attention has settled a little bit.
Certainly our attention still wanders away,
Chasing thoughts about tomorrow's dinner and yesterday's argument and what shirt we'll wear to work in the morning.
And the wanderings may be not so frequent and not so intense and not so sticky and not so seductive.
We've begun to settle a little bit.
So we're going to let our attention get a little bit more intimate with the breath now.
We've been noticing the breath coming in through the pores.
And now let's follow the breath.
So let your attention actually rest with the breath and follow the breath in through all the pores in the body.
That means we're following the breath in to the skin.
And we're following the breath in to the musculature.
And we're following the breath into the bones and into the blood.
And so let the breath,
Let the inhale guide us into a deeper sense of embodiment.
And let the body unwind and relax and release as this occurs.
And as always,
And as before,
If your mind wanders away,
Just relax and bring it back.
Let it rest with the breath and follow the inhale in to the body.
Follow the inhale in as fully and completely as you can.
Let it rest with the breath in and release as this occurs.
Let it rest with the breath in and release as this occurs.
Let it rest with the breath in and release as this occurs.
Let it rest with the breath in and release as this occurs.
And at a certain point,
You could even look into your experience of the body right now.
Not what we think the body is,
Not what we remember the body was 20 minutes ago,
But you can look and contemplate what is our experience of the body right now.
What is it we're coming into?
When we follow the breath in through all the pores,
Into the body,
Into the blood,
Into the bones,
What do we find?
And there's no right answer.
It's just what we see when we look.
ELIA!
And just for the last minute or two,
Maybe let the technique drop.
Let's sit here being the body.
And once again,
Just looking into that question,
What is the body?
What is our experience of the body as we sit here as the body?
And then just let the practice melt,
Dissolve.
You'll feel embodied breath.
You
