You can listen to your body as you find your posture.
Letting it move and adjust.
Maybe taking a deep breath or two.
Softening as you breathe out.
Softening your jaw.
Your eyes and face.
See if you can feel the contact with the ground.
There's a certain way where we can release some holding in the muscles of our body.
Almost let the chair or the ground receive more of our weight.
Might play with that for a few moments to just see what would it be like to let more of the weight of your body rest.
On the ground.
Continuing to let the breath flow.
Softening on the exhalations.
And then with the next round of inhalation.
Beginning to lengthen the spine upward,
Starting down at the sacrum.
Tailbone coming up through the lower back,
The thoracic.
Imagine that the space between each vertebra could lengthen or extend just a little bit.
Coming up into your middle back,
Thoracic area.
Drawing your attention up the spine.
All the way between the shoulder blades,
Letting your shoulder blades be soft.
Relax,
I can.
Almost slide down the back.
Healing the neck.
Feeling how the head is situated in relation to the shoulders and the torso.
Here's the relationship between the chin and the back of the skull.
The occipital joint,
The top of the spine,
And the bottom of the skull.
So if the chin drops just a little bit,
That area,
The back of the skull,
Can open slightly.
You can feel the top of your head,
The space above you.
Just resting with your awareness of the posture.
Supported by the ground.
Alert and upright.
Body soft.
Spine strong.
The breath come and go.
Holding a simple frame of awareness,
Sensations of the body.
Gentle rhythmic movement of the breath.
And then just allowing.
Allowing other experiences to come and go,
Just like sounds.
You can notice how sounds arise and pass away effortlessly.
You can be aware of the quiet between sounds.
See if you can bring the same quality of receptivity.
Openness to the rest of experience.
Sensations come and go in the body.
And thoughts arise and change.
Even a different mood or emotion.
Come to settle in your heart.
The weather of the day.
There is this potential within each of us potential for kindness.
For gratitude.
For generosity,
Appreciating beauty.
But only if we notice it.
If we slow down and.
Encourage it with our attention.
As part of what we're doing in our practice.
These qualities of goodwill,
Gratitude.
Other uplifting faculties of the heart.
Are part of what fortify the awareness to meet what is.
So we don't meet life empty-handed.
We rest in the support of the goodness,
Beauty,
Connection that's here.
Letting the steadiness of the body and the breath.
Continue to offer a grounding frame.
Inviting whatever quality of the heart feels accessible.
To buoy your spirits.
Tend to this moment,
Whether that's goodwill,
Tenderness,
Gratitude,
Or anything else.
And then as you.
.
.
Rest the attention.
And the body or the breath.
Held in goodness.
Allowing life to unfold moment by moment.
A heartbreak,
An appreciation.
The uncertainty.
Encourage.
Meeting this moment as it is.
One moment at a time.
Part of what we're doing in practice is encouraging the goodness.
Come to the foreground so that we feel held,
Supported,
And connected.
And another part is learning how to meet life on its own terms.
Seeing it clearly just as it is.
The more we can touch.
Goodness,
Kindness.
Warmth,
And connection that's already available in the heart.
More strength and steadiness we have to come into relationship with things just as they are.
And our relationships.
In this world.
And on a moment-to-moment level.
So for the next minute or two,
Just taking things one moment at a time.
Feeling supported.
Meeting what's arising just as it is.
And in your own time.
Bringing the meditation to a close,
Perhaps deepening your breathing.
Inviting a little bit of movement in first to the extremities,
The fingers,
The toes,
And to the limbs,
Arms,
The legs,
The shoulders.
And eventually letting your eyes open,
Connecting with the space around you.
