So sitting up straight,
Pushing the crown of the head up towards the ceiling,
Rolling the shoulders back just a bit,
Chest up and out just a bit.
Find straight,
A slight forward tilt in the hips as possible.
That helps with,
That helps to facilitate diaphragmatic breathing.
Now go ahead and notice what this is like.
What's it like to be in the meditation posture?
Okay.
Okay,
We're gonna start with three deep breaths.
Inhale super,
Super deep and then retain the breath below the navel.
Retain.
Exhale,
An extending of the exhale.
Okay,
Then one more deep breath in.
Retain the breath.
Exhale,
Extend the length of the exhale.
Exhale,
Now one more time,
Super deep breath in.
Exhale,
Extend out the length of the exhale.
Okay,
Now we'll do a body scan,
But it'll be a body scan that will integrate like an investigative element.
We're gonna inquire.
Okay,
So feel into the feet,
Legs and hips.
Feel into the feet,
Legs and hips,
So you can inhabit the feet,
Legs and hips.
And now we'll start with the inquiry.
So who knows the feet,
Legs and hips?
Who experiences this?
And just hold the question like,
Like.
Who knows the feet,
Legs and hips?
Now feel into the abdomen.
Who senses the abdomen?
Inhabit the abdomen?
Who knows this?
Who senses the abdomen?
And who inhabits the abdomen?
Take a look.
Okay,
Now come back to the question.
Now bring attention to the chest.
And now inhabit the chest.
And now question who knows this,
Who experiences this,
Who inhabits the chest?
Who senses the abdomen?
Just holding the question.
Who now inhabit the upper back,
Shoulders?
Who knows this?
Who inhabits the shoulders and upper back?
Really look.
Who knows?
Arms and hands.
Who knows?
Who senses?
Who senses the abdomen?
Bring the attention to the throat.
Inhabit the throat.
Who knows this?
Who inhabits the throat and neck?
Who senses the abdomen?
Who now inhabiting the face?
Who knows this?
Who experiences this?
Who inhabits?
Really looking.
Who now inhabits the head?
Who now inhabits the head?
Who knows this?
Who inhabits the spine?
Who knows?
Who knows?
Who knows?
Who now inhabits the whole body?
Who knows?
Who inhabits the body?
Who knows?
Who inhabits the body?
Who inhabits the body?
Who inhabits the body?
Now,
Drop any and all practice.
Notice how the mind is naturally open and fast.
Clear.
Totally receptive.
This is a natural state.
May this practice work through us in such a way that all beings benefit.
