So you can start if you haven't already just finding a seated position that feels really grounded and stable for you.
So you might sit up on a chair with your feet flat on the floor.
You might be sitting on the floor on a cushion.
Just kind of organize your lower body so that you feel supported.
Just allowing yourself to kind of stack vertically.
You can close your eyes of course.
You could also keep the eyes softly open.
You would just let your gaze drop to the floor a few feet ahead of you.
Just resting your hands comfortably in your lap,
Letting your elbows soften down by your sides.
Let's give yourself some time to just land in your body.
We'll find an anchor for our attention.
So it's commonly the breath but if there's a contact sensation that feels more appropriate or sound please feel free to find the anchor that works for you.
And always put your attention there.
Not in a way that feels rigid or forced but it's kind of a light touch.
Just grounding yourself there.
Letting that be your direct link to this moment.
When the mind starts to wander away from that anchor,
You might not notice it at first but when you do simply come back.
As you practice,
You might notice the tendencies of the mind.
Notice if you're trying to make anything happen.
Notice if you're trying to push anything away.
See if you can just allow yourself to be exactly as you are.
Allow this moment to be exactly as it is.
As you bring yourself back each time,
Notice the attitude with which you're coming back.
You stay gentle,
Friendly with yourself.
You you you you you you often when people suggest to relax judgment I think the the real messages don't be hard on yourself it's often what the kind of root of that is but see if you can maybe expand that a little bit to a fuller spectrum of evaluation that happens even judging things as good even judging sounds around us noticing those tendencies of the mind so as sensation comes in as thoughts come in can you just greet them the same it's a democratic approach to everything that arises you're not looking out in search for anything but it's more of a quality of receptivity you just see what comes up without evaluation you you another quality wrapped in with receptivity is the quality of curiosity just seeing what's here and curious about your experience you you you you you you you you you you you you you you it doesn't matter how long you've been lost in trance of thinking stories that arise I'm just speaking again come back to that anchor that you're working with see if you can approach the moment with the attitude that right now it's like this some simple right now it's like this I'm not trying to add anything trying to push anything away you you you you you you you you you you you you so before we transition out of practice you might just take a moment to acknowledge whatever it took to get you here acknowledge your efforts just close with the intention that the fruits of our practice be of benefit to all beings
