Finding a comfortable,
Easeful posture.
This meditation is best done lying down.
But if you wish to stay seated,
Then you are more than welcome to do so.
Any posture that allows you to rest fully.
Allowing your arms and your legs to be unobstructed and resting at ease.
Let's begin with a few deep breaths as a way of checking in with the body.
Allowing each in-breath to bring you into contact with how the body feels right now.
And each out-breath to release any tension or holding.
In and out.
In again and out.
Feeling where you are in contact with the ground.
So where you're lying down,
Maybe feeling along the back of your head,
All the way down your back,
Your buttocks,
Your legs,
All the way down to your heels.
If you're seated,
You can still feel your feet on the ground and then feeling that indirect contact with the floor through your seat.
The seat that supports your body.
Beginning to sense the solidity of the surface underneath you.
It's constant,
Steady support.
Seeing what it's like to just allow it to hold you,
To receive your weight,
To support your body just as it is right now.
You might notice some parts of the body that rest easily but perhaps some other parts that don't feel quite at ease.
Even the parts of this body that are tense or tight can be allowed to rest right here on this ground.
The ground doesn't try to change you.
It simply bears your weight and holds you either way.
So as you continue to rest right here,
It's possible that some of this tension can be allowed,
Released into the ground.
Breathing into any parts of tension or holding,
Allowing softening and then seeing if you can release this tension back into the ground underneath you.
And if there is more than one part where you sense some tension,
Then you repeat this invitation as many times as you need.
Allowing the ground to hold you,
Seeing if some of this tension can be allowed and released into the ground.
You may wish to bring your left hand to rest on your chest and your right hand to rest on your belly.
This is not a must but it might help you come into better contact,
The sense of your breathing and maybe with your heartbeat.
Touching into the aliveness of being here in the present moment.
Feeling this breath,
Feeling the heartbeat,
Feeling what it's like to know I am here.
Resting on this very ground that holds you.
Present in this alive body.
I am here.
Rest in the present.
Feeling how the ground continues to hold you unconditionally.
And in the last few moments,
Releasing any remaining tension that we can return to this ground beneath us.
And whenever you're ready,
Slowly,
Mindfully bringing some movement into your hands and your feet and then returning to the rest of your day.
