So as the sound of the bell starts to fade,
Just allow the energy from all of our previous conversations,
Our day and our week,
To start to settle.
You can start to allow your thinking mind to run its course,
Start to relax and center a sense of spaciousness.
As we start to settle into our meditation posture,
Whether you're seated,
Standing or lying down,
Just take a moment to feel the point at which you feel the most connected to the earth.
Maybe you feel the ground beneath your feet.
You feel supported as you sit on a cushion or the floor.
Wherever you find yourself,
Just take a second to just feel into that space,
That space of support and connection.
And as your mind continues to settle,
Take a moment to just inventory your posture,
Paying attention to your back,
Your arms,
Your shoulder blades.
Your posture should be upright and supported.
Anything that's comfortable and sustainable shouldn't feel forced.
Bring your attention to your hands.
Just notice your hands as they lie in your lap,
On your knees,
Maybe on your bed.
Just notice if your hands are clenched or relaxed,
Cold and clammy or warm,
Tired and achy or at ease.
Just noticing what's present.
Now we can bring our attention to our neck and our head.
Feeling as if a piece of string is tied to the ground and runs up through our seat,
Up our spinal cord,
Through our neck and our head,
Holding us up like a doll on a string,
Supporting us but not stretching us,
Keeping us upright but with ease.
Taking a moment to notice if you're holding anything in your neck,
Your first rib,
Your neck,
Relaxing your tongue,
Noticing whether your brow is furrowed or relaxed.
Noticing the forehead.
Is it scrunched up,
Pinched to a point?
Or is it wide and easy?
Not trying to change anything,
Just noticing things as they are.
And finally opening our awareness to all the experiences in our body.
From the top of our head to the bottom of our feet,
Just noticing it all,
Feeling it all,
Allowing all of those experiences to unfold.
Bones building across our newly abandoned mind
