With attention placed at the top of the head.
Just see if you can start to glide your attention down the back of the head,
Down through the centers of each of the vertebrae of your spine,
Letting awareness ride along the spine all the way down.
Allow yourself to do this with adoring intention,
With kindness towards yourself.
And go all the way down into the back of the pelvis,
Noticing your seat on the seat.
And then move your attention in deeply into the interior of your body,
Interior space,
Gaining a sense of sort of that internal underlying hum,
Perhaps your unique vibration.
You are alive.
Your body hums with energy within,
Perhaps a hum or an energy most subtle.
And then go ahead and let your attention kind of slide down your legs all the way down to the soles of the feet.
Feel the soles of the feet,
Feel the energy in the soles of the feet.
And then come back up into the hands,
Hands wherever they are,
Don't move them,
Just notice them.
And coming around to the front of the body,
Front of the rib cage,
Your sternum,
And all the way up into the throat,
Can swallow.
And then rest your attention easily in the forehead,
In the frontal bone,
Imagining that you're watching some kind of a movie from the inside of your mind,
And it's being projected on the inside of the frontal bone,
Your forehead.
Your forehead,
And just notice for any flickers of light,
Or maybe you see two orbs of eyes,
Eyes of light,
Made of light,
Whatever you see.
And then perhaps drawing your attention now to inquire upwards into that space above your head.
What's going on up there right now,
And then coming back down into your body.
Seek the space that's inside the rib cage,
And see if you can gain a sense of a little small self,
A little small you,
Sitting in the middle of your chest,
Maybe sitting on a lotus flower,
Right in the middle of your chest,
Allowing this little you,
This small self,
To be the witness,
To be omnipresent.
It's witnessing your experiences presently,
That it remembers and knows its truth,
Perhaps connecting now with that deep sense of your own truth,
Your integrity,
Your goodness,
Your good intentions.
See if you can allow for that luminosity of that truth to spread throughout your body,
So that you don't just feel this tiny small sense of self.
You allow that sense of self to expand,
To grow,
Filling the body.
And if you get lost or get caught up in some other things,
That's okay.
Bring yourself back,
Come back to the body,
Sitting here,
Feet on the floor,
Head in the air,
Beginning again.
Maybe you can establish a sense of rising above the experience that you're having,
Like that you could rise above the clouds on a cloudy day.
If you go up through the clouds,
Rise up above them,
You notice that there's blue everywhere.
Clouds were just wispy water vapor.
There's blue sky all around.
Try to create that image in your mind,
The quality of the image,
Of the vastness of it,
That open space.
Sometimes this is called your transcendent mind,
And it's a part of you.
It's always available.
And as you open yourself up to that transcendent mind or the witness,
You can allow your experiences to arise in that space.
Arise,
Exist,
And then float on by.
Pass through the blue sky.
See,
If you notice when certain thoughts or content or experiences that arise for you,
Notice when they hook you,
Pull you into their stories,
Ask perhaps,
Or into planning,
Into worries or doubts.
Notice that,
How strong some of those experiences are.
So as soon as you notice,
Then bring yourself back to body sitting here,
Sense of your blue sky mind,
That vastness,
Even noticing that whatever you put space around can move,
Move through.
Maybe you can notice that sense of being present.
What is that like?
To remain present,
Observing,
Harvesting the beauty of being present.
And you can even tell yourself in these times where it seems like you're not doing anything,
It's not important enough,
That you've made this time for yourself to be here,
To be present,
To create this refuge,
And that you can worry,
Fret,
Plan,
Make lists,
Doubt,
Be fearful,
Any other time.
But right now,
You made this appointment with yourself.
You showed up,
Breathe,
And be.
So here now I'm going to give you three minutes of clock time,
Which will be all the time that you need today for this practice.
And the next time that you hear my voice,
I'll be calling you back.
Enjoy.
