Welcome to this sitting meditation.
Just inviting you here to find your places,
Making any adjustments as may seem necessary.
Noticing the placement of your feet on the floor.
Placement of your hands.
And if you haven't done so already,
Inviting you to close your eyes or bring them to a soft gaze.
And just having a sense of arriving here fully.
Bringing the conscious awareness to the breath,
Just as it is where it is.
Perhaps even noticing the subtlety of the air rushing past the upper lip as it arrives into the nostrils,
Into the sinus cavities and down the back of the throat.
And noticing the effect of this breath on the body.
There may be a sense of easing,
Releasing the shoulders,
Muscles,
Along with a slight rising of the chest or belly.
And it's accompanying deflation.
And just as we sit here focusing on this breath,
Its effect on the body,
Just becoming aware of this breath as it arrives nourishing,
Rising and finding its own place,
Its own home at the end of that inhale and sliding into the exhale.
Similarly,
Finding that slight pause,
That place of gentle landing.
Just becoming aware of this cycle of breathing in and breathing out,
Allowing the full awareness to arrive here within this breath.
Using this breath now as a platform across,
We cross into this threshold of action here.
And Legislature With minutes of rotation,
Of the body and awareness of this body as a whole,
In its completeness.
What is the perception of this body just now?
Realizing the sensations that may arise just for the looking,
Just for becoming aware of this body just here in this moment.
Here we bring a sense of curiosity,
If that feels available just now,
Or even just a gentle observance.
You may notice coolness or warmth,
Perhaps a sense of fatigue or energy,
Restlessness,
Or perhaps discomfort.
Here we're just noticing and experiencing whatever is here fully.
If fatigue,
What does fatigue feel like?
Where is it presenting?
If discomfort.
Where is this discomfort?
And what does it feel like?
The invitation here is to just expand that awareness,
Welcoming all that's here.
Without resistance or avoidance,
Just accepting and allowing.
Noticing here if thoughts have perhaps taken us astray,
Such as the nature of mind.
We may acknowledge them here.
Perhaps even notice their qualities,
Whether it's memory or list making,
Or perhaps a random.
We just notice and then gently and without judgment,
Returning to an awareness of the breath and awareness of the body.
Inviting you here to perhaps notice this lower back,
Pelvic region,
Buttocks,
This great hinge of the body.
Checking in with the lower belly.
Contact points with the seat.
Just observing this region.
There may be sounds or sensations of digestion.
Or perhaps emotions sometimes held in this area,
Just noticing.
Perhaps even becoming aware if there's any particular coloration,
Shapes,
Sensations.
And breathing within all.
Allowing all that's here to present itself,
To rise.
Allowing all that's here to present itself.
Allowing all that's here to present itself.
And perhaps allowing this focused awareness of this great hinge of the body to just fade a bit into the background and perhaps moving intentionally up the spinal column.
Moving gently up with awareness,
Vertebrae by vertebrae.
Perhaps even holding in this awareness the entire back region.
Lower back.
Rib cage.
Shoulder blades.
Layers.
And as we breathe,
Perhaps even noticing the slight movement of the air entering the lungs.
Discerning this gentle movement even in the back.
Again holding space for whatever may be arising in this back.
Allowing this back,
The stillness,
The awareness to communicate all that this back has been bearing right here in this moment.
If it feels accessible here,
Perhaps offering a sense of.
.
.
Loving kindness within this breath.
Allowing it to wash over and through the spinal column and left and right through the shoulders and back,
The lower back.
Allowing it to wash over and through the shoulders.
Allowing it to wash over and through the shoulders.
And perhaps just bringing this awareness to the chest and the belly.
This mirror image of the back.
Perhaps with renewed curiosity.
Observing this torso as a team front and back.
Becoming aware of this breath within these lungs that nourish us and cleanse on the exhale.
Perhaps having a sense of the aliveness in this body just here.
As we're breathing in and breathing out.
Becoming aware of all this body is offering us just here.
Now we songs.
Inviting you here to perhaps bring just a little bit of gentle movement into the hands and feet as we come to a close on this sitting meditation.
Just taking your time.
Easing out and into the remainder of the day with gentleness,
With presence,
With the wholeness of being and when you're ready,
Opening your eyes.
