Let's just take three deep breaths together.
These three deep breaths are an opportunity to really support the body to know that something different is happening,
That we're here,
That we're up for feeling into what's here,
The breath as an ally in this work.
So with each deep breath,
We can kind of let anything that's come before drop away,
Feeling the support of whatever you're sitting,
Lying on,
And inviting the body to drop down just a little bit further into that support,
And then just finding the breath and allowing the breath to support a deepening awareness in the body,
Following all the different changing sensations of air coming and going in the body,
Feeling into any yumminess here,
Anything that feels good as the body settles.
Maybe there's some tingling somewhere,
Or warmth,
A softening,
Or energy shifting,
Moving,
Just a sense of being a little bit more here,
Just allowing the breath to support a deepening into anything pleasant,
Just now,
Any sensations that have the taste of freedom.
At any time you notice yourself getting distracted or going into vagueness,
And just bring in any resources that you know work for you to support coming back,
Being here,
Maybe it's reconnecting with the ground,
Or doing some self-touch,
Your deeper breaths,
Even opening the eyes and having a little look around,
And then when you're ready,
Picking up the thread of the breath again,
Feeling into any sensations that feel good to you just now,
Even letting yourself enjoy them.
Just connecting here with the central channel,
So it's the channel of energy that stretches from the navel to the crown,
Deep blue in color,
Full of the infinite sky,
Right at our core.
Breathing along the central channel,
Just noticing if there's any sense of okayness,
Wholeness,
Just now in the body,
Joy even,
And if there's anything like that happening,
The invitation is to dwell in it,
And even invite it to grow and spread across the whole of the body.
Right now,
You're okay.
It's a flavor of peace or ease somewhere that we can dwell in and support.
Here,
We're encouraging a resourcing and a nourishing of ourselves with the freeing up of energy that comes from carefully attending to experience,
Particularly the breath coming and going in the body,
And just noticing any effect this has on the heart and mind,
Place that perceives thoughts,
Emotions,
Images,
Memories,
Just seeing what it's like now.
Noticing any stillness or steadiness here.
Feel free to hang out in any of the dhyana factors that you're exploring,
So this is either the freeing up of energy or the ease and peace that comes,
That sense of okayness or the still,
Steady mind,
And there's also an invitation now to begin to just get curious about and look out for any potential kleshas that might be hanging around,
Usually most apparent as thought formations,
The energy of craving or clinging after something that's not here right now,
Wanting a different experience than the one we're having,
Or maybe pushing something away,
Suppressing,
Ignoring,
Maybe doubting thoughts or making comparisons,
Or maybe there's nothing like that going on,
Which is fine,
We don't have to make it happen,
But there's just going to be a bit of space now to just notice if as we attend here,
Anything like that pops in,
And if you become aware of a klesha or even just the beginnings of a klesha,
The invitation is to unhook from what's happening in the mind and drop right down into the body,
Just looking for where there might be some contraction,
Holding,
Charge,
Numbness,
And then attending to that and inviting it to expand and eventually move through us to liberate.
So I'll stop talking now and just give you a few minutes to play around here in the sandbox of the mind.
If you've managed to recognize a klesha and are able to stay with what's happening in the body,
Just a reminder to make sure you resource yourself,
Particularly if there's anything painful or difficult that you're seeing or discovering here.
And then also just to notice when the klesha goes,
If it's able to move through,
Just any relief or ease that comes,
Just appreciating that open space.
So for the last couple of minutes here,
I just really want to invite us to let go of any effort that we might be making just now,
Maybe deepening the breath a little bit,
Becoming aware once again of the contact with the ground beneath you,
Holding you,
Supporting you,
Feeling the fullness of the body from head to toe,
Sitting here or lying here,
Breathing,
Gentle rhythm of the breath,
Sensations coming and going.
You might even open the eyes with a soft focus,
Taking in light color shapes,
Soft hand,
Soft belly,
Soft face,
Just sitting,
Just absorbing.
Very gently starting to move the body if it hasn't already started to move on its own.
So this is where we can start to bring in some gentle wiggling of fingers and toes,
Stretching the arms and legs,
Yawning,
Meowing,
Scratching,
Rubbing,
Caressing.
Deep,
Few deeper breaths as we emerge.
