Hello there,
And welcome to this meditation.
To begin,
Find your way into a comfortable seated position.
I recommend that you prop your seat up onto a pillow or a block,
Just anything that elevates your hips slightly above your knees.
You can always cushion your knees with some blankets or some more pillows.
Make sure that you don't feel like you really have to do any effort here to hold up the lower half of your body at all.
And I also encourage you to find a warm blanket to embrace yourself with.
Then place your hands,
Palms face down,
Somewhere on your legs,
Your thighs or your knees,
Where you don't feel like you have to do any effort to hold up your arms.
And bring your eyes to close or to a soft focused gaze on one little point on the floor in front of you.
Ever so slightly drop your chin down towards your heart.
Make your dropping your gaze inwards,
Showing an interest in what's within.
And just a bit more firmly now,
Press your sitting bones down into whatever you're currently sitting on.
And at the same time,
Sprout up a little taller through the crown of your head in the direction of the symbolic sky above you.
So lengthening your spine from symbolic earth to symbolic sky,
Sitting up tall,
Again showing an interest,
Being alert and present to what is within.
After the time that we sit here together,
I encourage you to set the intention with me,
Here and now,
To not try to control your mind,
To not try to clear your thoughts,
To not attempt to have no thoughts.
Rather allow your mind to present itself to you.
Allow your mind to unfurl its stories,
But here is where the work presents itself to us.
Let your mind express itself.
Let it make itself known to you,
But don't get caught up in its stories.
So let it show itself,
But rather than walking down the path to get deeper and deeper into that story,
When the thought first arises,
Simply say,
Thinking to yourself,
And then shift your focus to your breath.
So it's almost like sitting at the side of a road,
Watching cars drive by.
Don't get up and follow the car down the road.
See it pass,
And then breathe.
See the next one pass,
And then breathe.
Let it flow.
You watch this cycle occur over and over and over again thinking three thinking three thinking thinking three you you you begin to slouch you re-lengthen your spine by rooting down into symbolic earth rising up towards symbolic sky over and over again shifting your body language to present a presence and an interest in what's within you you you you the integrity of this process and simply bring awareness to where your body touches symbolic earth below you to where parts of your body make contact with other parts of your body as well where skin touches skin you you you and the thought bubbles to the surface state thinking to yourself quietly and refocus on your breath you you with the very next organic inhale that you take feel that inhale almost lift your palms up from your legs and pull your palms to touch one another in front of your heart center bringing this meditation to a close we say may the merits of your sit be of benefit to all beings everywhere thank you so much for sitting with me for this practice have an absolutely wonderful day
