Take a little bit of time to adjust your seat,
And we'll also let the body stretch out.
So if you're in a seat,
You might interlace your fingers and take a really big stretch overhead,
Just allowing the ribs to tip side to side.
Your eyes might close already as you take those fuller breaths.
And just allow some free movement with your shoulders,
Squeezing them up,
Back,
And down.
Allow some free movement with your head.
Turn your face side to side.
If you already know ways to stretch out the body,
Then just let that happen.
Starting to drop into your inner space,
Your inner practice this morning.
Feeling the joy of breathing,
The fuller breaths.
Already the heart is opening,
Which just means a connection to your center.
Joy of stretching.
You're also feeling into your seat and the props that are here.
Does that all feel nice?
You might make some adjustments,
And you might be settling into absolute stillness with your spine long,
The hips grounding down.
Or there might still be movement,
And really let yourself flow between that stillness and adjustment throughout the whole practice.
There can be this idea that you don't want to move because it's called fidgeting in meditation.
But we're not fidgeting,
We're embodying here.
Maybe there's a little circle with the ribs or a pulling up of the back of the neck,
Pulling up through the crown.
You're adjusting,
Embodying,
Connecting your breath into the energy body consciously.
Especially if the mind is distracted,
It's nice to breathe back into the body.
Really inflating out the front and the back of your body with your next big breath.
The next breath,
Really follow your breath right to the top,
Pause and right to the bottom,
Empty.
And another big one right to the top,
Filling up every cell and maybe even a sigh or a sound on your exhale if that feels good.
Feel how your breath awareness,
Awareness of the body expanding and relaxing can replace the thoughts,
Sensations of your body adjusting,
The chest opening,
Your back lengthening,
The pelvis and your thighs and legs are softening is also replacing the thoughts,
Bringing you into the now,
To this special embodied presence.
Following your breath inward and take it in.
What does embodied presence feel like inside your experience?
Follow that inward follow that inward deeply to that experience,
Embodied presence.
Breathe that state of being with the heart open and the presence in the body.
Allow the thoughts to move around,
It actually doesn't take away from the embodied presence.
It's integrating it.
Thoughts unravel,
Breathing embodied presence into your system.
Relax all the muscles of your face.
Really give attention focus here on your head and face and consciously melt off the tension of the jaw,
The jaw,
Tracing all around the eyes,
Forehead,
Scalp,
Breathing and releasing,
Back of the neck,
Clearing breaths,
Keep going with the head and face and brain,
Left,
Right,
Front and back brain melting,
And then imagining your head filled with smiling energy,
Shining with the warmth and the brightness of the sun.
Maybe the cheeks gently turn up into a smile,
So you can breathe in through a smiling face,
Spreading smiling energy into your system.
I'm breathing in smiling energy right to the top,
Pause and feel the brightness,
The smiling embodied presence.
Another wave of relaxation,
Melting your shoulders.
And on the inhale,
Lengthen the spine openness of the chest,
Letting your energy brighten up with smiling energy,
Letting that be your absolute focus for the next few rounds of breath,
Filling up with smiling energy.
And then sense for yourself how you'd like the end of your meditation to feel like.
Would you like to stretch out,
Change your position?
How does the body feel?
It might feel nice to place a palm on the chest,
To relax the body parts again,
Part by part,
Breathing,
Letting go,
Allowing the breath to connect into the heart space in the very center of your chest,
Sensing the intimacy and the formless nature of your center,
Your being,
Existence,
Freedom.
And with your breath,
Embody that center of your being all the way out to your skin.
And from this space,
Just holding a space for your experience right now.
How do I feel on the inside?
Breathing into the heart,
And just for the next minute,
We're not fixing or solving how we feel the way we normally do,
But just holding a space,
A loving space for any smaller worried parts of ourself,
Recognizing they are small and coming from the past,
And our presence is holding a healing,
Loving embrace.
And we start to conclude our practice.
And this is your space,
You're at home,
Your way,
You're going to seal off this practice.
And it might be in the next few breaths,
Or it might take another few minutes,
Embodying,
Feeling,
Inquiring inside what feels nice and what would feel nice next.
What do I need before moving into the rest of your day?
