Okay,
So we'll just begin by listening to the bell.
And then closing the eyes if that feels comfortable.
I always intuitively want to take three long deep breaths at the beginning of a meditation just to help me to feel and believe that I'm really here now in this shape,
With this intention.
So if you'd like you could do that as well.
With each out breath maybe just inviting the body to drop down a little bit further into the ground.
We cheat with each in breath allowing the body to expand outward into the space around you.
And then we begin this evening by dropping our awareness down into the points of contact with whatever you're sitting or laying on.
You can imagine even breathing into those parts of the body.
Just riding the breath there.
And for a little while dwelling in those sensations where the body meets the earth.
Just within.
Thank you.
And then beginning to connect more deeply with the earth through those points of contact.
Then here we could use our imagination a bit to help us.
So one thing just to bring to mind is the building that you're in just now and whatever is between you and the actual ground.
Allowing yourself to feel supported by that structure and connected to the earth through the structure,
The building.
And then allowing your imagination to drop down into the ground,
The earth beneath the building that you're in.
Feeling that sense of connection and the pull of gravity on the body.
Taking a few breaths here to really give the body permission to drop into the earth.
Noticing any places of tension or holding.
Maybe with each out breath just inviting a softening,
A releasing,
A dropping down.
Trusting the earth to hold the body here.
As the body drops more and more into the ground here,
We might also begin to open to the qualities of the earth.
Any qualities that you can notice here.
Perhaps stillness,
Stability,
Safety,
Spaciousness.
And then again using the imagination you might just imagine drawing those qualities up through the points of contact into the body using the in-breath to support.
Sense of drawing in and up into the body these qualities of the earth.
You you you So staying with this sense of connectedness with the earth.
We're going to begin to now open to sounds all around us.
Sounds as a wonderful way to help us to connect with space.
And with a sense of flow that sounds calm and go.
Rising and passing on way in a broad open awareness that's grounded and still.
So sounds here can become a gateway to the quality of spaciousness.
And again you could use the imagination here maybe on the in-breath now.
Noticing how the body naturally wants to expand into space.
And on the out-breath allowing a relaxation and a dropping back into spaciousness.
And here you can also imagine yourself seated in a deep blue boundaryless sky as a way to connect with the quality of space.
You you you you you you you you you you And then beginning to bring both the qualities of the ground and space together.
Again if you'd like you can coordinate this with the breath.
So dropping awareness down into the points of contact with the earth.
Breathing in stillness or any other qualities you can sense there.
And then as you breathe out,
Breathing out,
Relaxing back into space and spaciousness.
Resting back in any other qualities that you can sense as you breathe out.
Breathing in stillness,
Breathing out spaciousness.
You You And as we connect with the qualities of earth and space You can also begin to get curious about the effect that these qualities have on our Internal landscape So perhaps taking a few breaths into the heart center you might want to put the hand there just to Feel into how you are just now and just Noticing what it's like to call on the qualities of stillness and spaciousness And how it is when these qualities meet whatever is happening for us today just now You You You You You Whatever thoughts or emotions might be passing through just now You Simply allowing them to be as they are in this open space of awareness And any sense of peace or ease Groundedness or relief that you can contact just now if that's available to you Spending a bit of time now familiarizing yourself,
Maybe even allowing yourself to enjoy dwell in And be nourished by those sensations You You You You You You You You You You you You you And then just tuning into the amount of effort that's needed right now Then the invitation at this point in the meditation,
I've just got a few more minutes is to drop the effort and Broaden out the awareness.
So no matter what you're doing just broadening out It's wide as you can you could even rest back in the posture if you'd like Lay down You might enjoy putting the palms the hands palm up The gesture of receptivity here You Allowing sounds smells tastes sights Physical sensations thoughts emotions to just pass through In this broad open allowing awareness You You You You Very gently beginning to deepen the breath Reconnecting perhaps one last time with Stillness of the ground and The boundarylessness of space stretching in all directions around and above us You listen together to the sound of the bill you
