Go ahead and find your posture,
Strong,
Stable,
Yet relaxed.
This practice is all about non-action,
A soft commitment to not moving at all.
So,
For the next 20 minutes,
Every impulse that arises,
We don't take on,
We don't follow.
And we do this not as a restriction,
Not as some rigid practice,
But instead as giving the body the opportunity to actually,
Truly settle.
So,
With each breath in,
Breathe in gently,
And with each breath out,
We allow ourselves to settle deeper.
Not into laziness,
Not into slouching,
But releasing tension with each out-breath.
Enjoy how sweet it feels to release each piece of tension that arises.
Always mindfully returning to the breath.
In today's practice,
We stay resolute in our commitment that no matter what arises,
We continue to do nothing about it,
Make nothing of it.
We simply regard all that arises with mindfulness and curiosity.
But today we might also employ a bit of joy.
There may be joy that naturally arises as we settle into this.
Nothing to do,
Nowhere to be.
Settle fully,
Deeply here.
Settling deeper.
Just notice what the breath is like when we settle,
We soften.
Continue to open awareness even more fully,
More vast.
With the body more deeply settled,
This allows our mindfulness to stay wide and open.
When the sensations arise,
Just notice what they are,
But without a label,
Without a name.
Without some story.
Feel into the sensation,
But wordlessly,
Rather than seeing it as a problem to be solved,
Something to address.
Just feel it.
And notice as we continue to stay mindful of our breathing,
That any of these sensations,
They don't last.
And not only do they not last,
But they don't stay the same.
And stay mindful of the breathing.
And if you've noticed any tension has arisen somewhere,
Allow that tension to dissolve with each out-breath.
Nothing to do,
Nowhere to be.
As we begin to end the practice,
We take this opportunity to stay very mindful of transitions.
Life is full of transitions all day long.
And there's such a rich opportunity for mindfulness.
So as we start to move,
You might try moving perhaps just one limb at a time a little bit to really feel into the sensation of just moving one limb and another and another.
But move very slowly as to not just fall into some habitual pattern.
Slowly move out to experience what it's like to move again,
Perhaps one arm at a time.
Taking the time to just enjoy the feeling of movement.
Thank you for your practice.
We'll see you next time.
