I invite you to find a comfortable place.
To lay down on your back.
Head supported by a pillow.
And bolster under the knees.
Place your arms on the sides with palms facing the sky.
Anytime during the practice,
If you sense a discomfort in your posture,
Then bring your awareness to the space around the discomfort until it dissolves.
And feel free to adjust your posture.
By doing micro movements.
To stay comfortable.
Now allow yourself.
To look around where you are.
Bring awareness to the body and senses.
See the colors around you.
The light or darkness.
As you look around,
Relax and let yourself be.
Hacking the environment.
And notice the state of mind that's present now.
Is it curious?
Excited.
Relaxed.
Doubting.
Questioning Remembering.
Or just being open.
When you are ready.
Bring attention back to yourself.
Allow your eyes to gently close.
Let the eyes Be soft.
Face.
Soft.
Start moving your awareness inward.
Loosen the jaw.
Let the shoulders drop.
Soften the arms and the legs to rest in ease.
As you move inward,
Keep a sense of ease and alertness and at the same time a deep invitation of presence.
Keeping your eyes closed,
Begin slowing your breath.
A deep,
Slow inhale.
Luxurious deep inhale.
Almost.
Four seconds to breathe in.
A second to pause.
And four seconds.
To breathe out.
Bring your awareness to the diaphragm.
As you slow your breath.
Deepen your breath.
One more slow deep breath.
Diaphragmic Breathing.
Now let go breath awareness.
And let the body breathe naturally.
Bring your awareness to the sensation of head touching the pillow.
Feel the back of your head that is the occiput bone.
Touching the pillow.
Feel the energy.
Of occiput bone.
From inside your cranium.
We can feel the Earth in us.
By feeling the energy of our bones.
We don't need to know the anatomy.
Only the energy.
And sensation.
Of our bones.
From the back of your head touching the pillow.
Bring your awareness to the sides of your brain.
Temple bones.
Where the ears are attached.
Feel the energy of your temple bones.
From inside your cranium.
From temple bones come to your eye sockets,
Keeping your eyes closed and soft.
Feel the energy of your eye sockets.
From the eye sockets.
To the forehead.
Feel the energy of your forehead from inside.
From the forehead bring your awareness to the top of your head.
And feel the crown bone.
Or the top of your head from inside your skull.
Now feel the energy of all the bones of your head back.
Sides forehead,
Cranium.
And then include roof of your mouth.
You might become aware of sensation of heat or chills.
Or gentle aching or vibration in the body during this practice.
That is natural.
With a soft open awareness.
Feel the sensations as they are.
Noticing.
Are they pleasant?
Or unpleasant.
And as you fully attend to them.
Do they become more intense?
Or they dissolve.
Noticing how they change.
When the sensations are no longer a strong experience.
Return to feeling the bones of your cranium.
Back of your head.
Sides of your head.
Forehead,
Eye socket.
Crown of your head.
Roof of your mouth.
Now bring your awareness.
From the head.
To back of your neck.
Feel the bones of your body.
Cervical spine or neck.
Feel the bones of your upper back and shoulders.
Become aware.
Of the energy of the shoulder bones.
Scapula and your upper neck.
From the shoulders,
Feel the energy of your both arms,
So bring your awareness.
Towards your both arms and go inside your arms feeling the bones.
Feel the energy inside your bones of your arms.
In your elbow.
In your forearms and your wrist.
And as you feel the energy of your bones,
Soften your arms as you go into your palms.
And fingers.
Now become a very rough rib cage.
Feel the bones of your ribcage.
Mid back,
Upper back.
Breastbone and the ribs as they Push into earth as you breathe in.
And as your diaphragm expands,
Feeling those ribs expanding in your chest.
When you meet someone you love.
Your heart opens to them.
And you feel the energy of their presence.
Moving through you.
In the same way.
Open your heart.
To the Earth.
And sense the gravity.
Passing through you.
From sensing the energy of earth in your ribcage.
Bring your awareness to now.
Lower back and pelvis and hips.
So feel the bones of your spine.
Along the lower back.
Feel the bones of your pelvis.
Seek her.
Feel the body's weight on your toes.
Low back and sacrum.
Feel the hips.
Feel the Earth in your bones.
Feel the energy of gravity.
Passing through you.
From the back and pelvis.
Bring your awareness to your long bones in your thighs.
Feel the energy of your bones in your thighs.
Feel the bones in your knees.
Shin bones.
Feel the bones in your ankles.
Notice the touch of your heel on the ground.
Feel the palms of your hands.
Feet and toes.
Sense the gravity.
Passing through your legs.
Feeling the energy of Earth in your bones.
Like when we open our nose to the fragrance of a sweet flower.
Open your being.
Sensing the gravity.
Passing through you.
Feeling of being hugged.
By the Earth.
Now feel all of your bones from toes to the crown of your head as one big earth.
As a one big mountain in you.
And as you go feeling from toes to tarsals to ankles to your shin bones,
To your thighs and pelvis.
Low back and mid back,
Rib cage,
Upper back.
Shoulders,
Arms.
Palms,
Fingers.
In the neck.
And your head.
Keep your awareness into all the bones that you can feel.
And the sensation of earth.
Sensation of gravity passing through you.
As you hold your awareness into your bones.
Feeling the sensation of gravity and earth.
Notice the stillness that arises within you.
The stillness within.
Is the mountain in us.
Allow the experience to open.
And unfold organically.
Without attaching to anything.
Particular result.
Anytime if your awareness wanders.
That's okay.
Notice it.
Gently bring it back.
No judgment,
Simply kindly return.
And stay sensing the energy of your bones.
Sensing the Earth in your bones.
This the energy of earth in the bones and this the feeling of stillness It's the mountain in you.
The sensation of all the bones.
And the gravity passing through.
The feeling of earthiness.
Is the anchor for holding your awareness in this practice.
Keep your awareness.
Anchored.
Through this sense of Earth in you.
Holding awareness and sensing the energy of earth in our bones.
Is the inner practice of being with the Earth.
Allowing whatever arises in the present moment.
While holding your awareness and sensing the earthiness in your bones.
If your mind wanders away.
That is natural.
In this practice of meditation.
Your heart beats,
The earth turns,
And you take your seat.
With the mountain within,
The stillness.
While sensing.
The gravity passing through you.
While sensing.
The earthiness in your bones.
Like sitting with the mountain.
As the winds and clouds pass by.
So let the thoughts and feelings pass by.
I will hold silence.
For a few breaths as you sit with your mountain.
Feeling the stillness in the earth within your bones sensing the energy of gravity passing through you.
Staying in the present moment.
Awareness anchored in sensation of earth,
The energy in our bones.
As you continue to sense the presence of stillness.
And the energy of your bones.
Sensing the Earth in you.
Reaching out to that Earth.
Earth,
Teach me humility.
As flowers.
Are humble with their openings.
Earth.
Teach me courage.
As the tree.
That stands alone.
Earth.
Teach me freedom.
As the eagle that soars in the sky.
Earth,
Teach me acceptance.
As the leaves that die each fall.
Earth,
Teach me renewal.
As the seed that rises in the spring.
Earth,
Teach me to forget myself.
As melted snow.
Forget it's life.
Earth,
Teach me to remember kindness.
As dry earth becomes fragrant with rain.
I will hold.
Few breaths in silence as you stay with the energy and the sensation of Earth in you.
Now gently bring your awareness from your bones.
To your breath.
Become aware of your diaphragm as it expands and relaxes when you breathe in and out.
Become aware.
Of senses.
Smell.
The wind as you breathe in.
Become aware of the sounds.
Around you.
Notice the weight of your eyelids.
Feel your arms and legs on the ground.
On your next out breath.
Gently open your eyes.
And as you look around Notice how the world feels to you now.
One Zen poet described this stage.
As the feeling of love letters sent by the wind and the rain.
Like the blossoms.
And the moon.
Notice how the sensation of all the things around feel to you now.
So there is a blessing to be able to pay attention.
To the Earth within.
To your own body.
To the states of your heart and mind.
And this is where we stay.
Grounded in our own being.
Thank you.
