So from wherever you just came in your day,
From wherever you are,
Maybe you've already done a meditation or maybe you're feeling somehow really rushed or scattered or ashamed or happy or doubtful,
Maybe you're feeling curious or giddy so however you find yourself right now,
Let's just take a moment and simply meet yourself where you are,
As you are right now,
And just let that be okay because it already is and then if it's available to you without necessarily doing something,
More like an undoing,
Can you for instance let the skin and the tissues and the ligaments in your face to simply become a bit softer?
And just as I'm saying that,
I'm reminding myself that so yeah it's really nice to let my face relax,
I tend to keep it a bit tense and so just staying with the face for now,
Let's allow the face to do nothing for a moment and then going a bit deeper,
Can you either feel or imagine even your brain and your eyes and your tongue,
Can you let them rest on their respective floors in your head?
And then without making it into a complex body scan,
Just simply allow that that kind of surrender to wash over your body downwards and notice that you can actually stay very awake,
Crisply aware,
While the body is very very relaxed so completely awake and completely relaxed and maybe the mind is very active or active that's totally fine,
It does that and let's just let the mind do whatever it is doing,
Not trying to stop it or change it but just at least for this meditation,
Let's focus our attention a bit more on the body just as it is,
As you're finding it can you sense that beneath stories and beneath opinions,
Behind judgments behind your autobiographical narrative you actually find an organism sitting or laying there just being,
Just breathing silently and notice that that organism that you are or that you witness,
That you embody really has nothing to do with deserving anything or not deserving anything it's just there having feelings and needs and from that place,
That silent living space,
Can you sense what you need?
From that place we all more or less need the same we need safety shelter warmth care we all need compassion and also this body and not your idea of the body but your actual experience of the body,
Not your mental image but the living organism that you can sense into right now there's nothing wrong or right about it,
It just is so let's just tune for a moment into that very direct is-ness of the body feeling your breath we're not naming it the breath,
I'm using words because i'm guiding a meditation but feel your breath without concept,
Just directly sense the sensations of the breath maybe you can,
If you just kind of take your whole body in your sensory experience you'll notice vibration,
Heat or cold,
Pain,
Tremblings just allow yourself to get absorbed in feeling your body for a few moments the poet Rumi said something like out beyond ideas of right doing and wrong doing,
There is a field i will meet you there one way to enter that field beyond right and wrong is to simply do what you're doing right now to simply feel what is present in your felt experience right now that is the spirit of non-violent communication so let's sit now in this open field of the body again not the image or the idea of the body but your actual embodied experience and just simply let yourself feel yourself and in a few moments in silence before the meditation will end with the bell allow your body to reveal what its needs are to you
