So let's begin by starting with your seat.
Find a comfortable upright position either in a chair or on a cushion.
But start by connecting in with your stable sturdy container to let your sit bones widen and allow your spine to naturally elongate and lengthen up out of your hips,
Your pelvic floor.
And relax through your forehead,
Soften your jaw and let your shoulders widen and relax down away from your ears.
And then bring your awareness to the breath that's always already occurring.
Notice the way the breath enters and exits your body.
The temperature and the texture of the breath as you breathe in and out.
And see if you can connect in with the effortless quality of your breath.
So rather than trying to do anything or practice anything,
See if you can actually do less.
See if you can relax 10% more into this moment.
And as you tune into your breath,
See if you can find an unbiased curiosity,
A genuine desire to know and experience yourself in this moment.
And then see if you can add just a touch of warmth,
Of kindness to that curiosity.
And allow your awareness to travel and move to your heart center.
Feeling again that genuine desire to know,
To experience whatever might be present and alive emotionally for you.
And then you can let that warm curiosity travel up to the quality of your mind.
Just experiencing however your mind might be playing out now.
And then let that awareness move to the top layer of your skin.
Facing with that warm curiosity,
That point of exchange between your body and the air,
The space around you.
Becoming aware of yourself in a greater context.
And you can let that fade.
Returning once more to this effortless effort of noticing life as it moves in and out of you by way of the breath.
And by noticing you participate.
Participating in your life.
And when a thought arises,
See if you can find it.
Find a wholehearted,
Warm curiosity about the very thought itself.
Seeing what it feels like in your entire body to have that thought and then let it go.
And for the last minute of the meditation,
See if you can just do less.
And let yourself rest in the container of your body.
And simply receive with that warm desire to be here the rise and fall of your breath.
And then take a deep full breath in and out.
And thank you for your practice.
