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Beginning to direct awareness down into the points of contact with the ground.
And paying particular attention to the sitting bones and the whole of the pelvic floor.
I don't see any sensations there.
Rooting down through these points of contact into the earth,
Feeling connected there.
Opening to the quality of stillness.
And the quality of stillness in the ground.
And the quality of stillness in the ground.
Each breath just gently inviting the body to trust the earth a little bit more.
Surrendering the weight of the body into the ground.
And the body just gently inviting the body to trust the earth a little bit more.
And the body just gently inviting the body to trust the earth a little bit more.
From this place of connection with the earth beginning now to connect with the breath in the belly.
If you'd like you could even place your hands on the belly,
Feeling the movement there as air comes and goes.
Noticing any other sensations in the whole area of the lower abdomen as you breathe.
And the belly.
And the center of the belly also.
Noticing any thoughts or emotions that may be apparent.
Giving them space to be just as they are.
And just sitting alongside those thoughts and emotions.
And the body just gently inviting the body to trust the earth a little bit more.
And the body just gently inviting the body to trust the earth a little bit more.
And the body just gently inviting the body to trust the earth a little bit more.
And the body just gently inviting the earth to trust the earth a little bit more.
On your next in breath connecting now with the heart center.
Also find it useful to place the hand on the heart as a way to bring in a sense of compassionate touch.
Noticing any sensations here.
Connecting as well with the center both in the front of the body but also the sides and the back of the body.
We could even imagine breathing into the back of the heart.
Getting it space.
And also attending to any thoughts and emotions that arise as we do this.
And the body just gently inviting the body to trust the earth a little bit more.
And the body just gently inviting the earth to trust the earth a little bit more.
And the body just gently inviting the earth to trust the earth a little bit more.
And the body just gently inviting the earth to trust the earth a little bit more.
And then for a few breaths we can just relax.
And for a few breaths we're just going to reconnect with points of contact with the earth.
The pelvic floor,
The belly and the heart.
So aware of the whole of the lower body and torso.
Getting a sense of how these three areas are connected as we breathe.
And without losing touch completely with those three centers now coming in again you can use the breath here to the throat.
And again if it feels good to put a hand there,
Feel free to do that.
And then we'll do sensations here as you breathe.
This is a part that we often hold quite a bit of tension so also noticing if there's any movement towards softening without forcing anything.
Just noticing if awareness and curiosity can support an opening here.
Ease.
And notice if there's any movement towards softening.
And creating space,
Perhaps imagining breathing space into and around any thoughts or emotions that may be here now.
Not getting caught up in them,
Just allowing them to be as they are.
Just noticing.
Now to the woman.
You you I'm beginning to Bring awareness now into the very top of the head you could imagine breathing into this space Noticing any sensations here You might find it useful to imagine the very top of the head sort of Reaching towards the sky connecting with the sky and the qualities of spaciousness in the sky you you you As we connect a spaciousness beginning now to Allow that quality to stretch out all around us So not just above but in all directions and even below Feeling ourselves held by the earth but also connected with This open boundaryless space stretching in all directions Just sitting in this broad open awareness for a few minutes Allowing everything to rise and pass within this space You you you you you The last few moments of this practice just dropping any effort you might be making really resting back now you might want to even Lean back a bit in the posture take a deeper breath you might enjoy Turning the hands home facing up in the lap on the floor beside you if you're laying down You Really resting back in Whatever conditions have been created by this practice whatever fruits there are You might even want to gently open the eyes You maintaining a soft focus and just taking in light and color And then dedicating the practice you could dedicate this practice to any individual that's suffering just now Or a group of people Or the whole world So just doing your own Dedication You you you And then we'll listen together to the sound of the bell to close the practice.
The sound of the bell to close the practice.
