Finding a comfortable posture that allows the body to feel at ease,
But also to be alert.
While settling into the posture,
Noticing if there are areas of tension or tightness in the body.
And adjusting the body as needed to soften or release any of these areas as possible.
And if it supports the practice,
Allowing the eyes to gently close or softly gaze.
Inviting in some deeper breaths.
Slow,
Full inhale.
And slow,
Complete exhale.
Inhaling breath deep into the diaphragm.
And slowly allowing the breath to fully exit the body.
And beginning to allow the natural rhythm of breath to resume,
Not trying to control or change it,
Just allowing the breath to breathe itself.
Perhaps finding the place within the breath that is most pleasant or noticeable.
And resting awareness there for a few breaths.
Allowing this to be an anchor to the present moment.
While connected with the breath,
Recognizing the inner connection with nature in this process.
With the inhale,
Bringing in oxygen that's been released by plants and trees.
Oxygen that goes into the bloodstream and into the cells,
Directly supporting life and wellbeing.
And with the exhale,
Releasing carbon dioxide for the plants and trees to absorb for their life and wellbeing.
This process that then converts back into oxygen.
This simple act of breathing,
Symbiotic and mutually beneficial with nature.
And while returning to the anchor of breath to this moment,
Contemplating this inner connection.
Might there be a sense of gratitude for this inner connection?
An appreciation for the surrounding plants and trees,
Offering oxygen so that life is possible.
And absorbing the carbon dioxide for their own wellbeing.
And if there is a sense of gratitude,
Noticing where this feeling is in the body.
Might it be in the chest,
In the heart region?
Maybe it's deep in the belly.
Maybe this feeling is in the head or the face or some other part of the body.
Wherever it's noticeable,
Just resting attention there.
And while still connected with breath,
Bringing attention to the place where the plants and trees grow,
The earth.
Feeling the stability beneath the feet,
Beneath the body.
Whether indoors or outdoors,
Feeling gravity establishing connection with the earth.
And considering what this planet of earth offers.
The air,
The water,
The soil,
The air.
All that make it so that life is possible.
All the ecosystems from forest and wetlands and oceans.
Regulating climate,
Purifying the air and water,
Providing food and medicine.
Breathing while considering this interconnection.
And might a sense of gratitude be possible for the earth?
Gratitude for giving us a place and for holding us in place.
For all the gifts of earth and making life possible.
And again,
Bringing attention to the feeling of gratitude in the body.
To the quality of this feeling.
Is there a sense of warmth or maybe a softening?
Perhaps a tenderness or maybe a calmness.
Just sensing into this quality of gratitude in the body.
Continuing with the breath and considering all the organisms on this earth.
And how each play a role in contributing to balance and health of the world.
All part of the web of life.
From microscopic organisms that can't be seen by the naked eye to the ones that are easily seen and heard most every day.
Animals and fish and birds,
Dispersing seeds,
Pollinating,
Creating a healthier ecosystem.
All playing a role.
And connected with the breath while contemplating this interconnection.
And perhaps cultivating a sense of gratitude for these organisms.
Deeply thankful for their contributions in this vast web of life.
This web of life in which you also belong.
And being aware of the experience of gratitude in the body.
Again,
Noticing where it is and how it is.
Is there a sense of presence,
Of openness,
Of care?
Of care.
And staying with the breath while considering the celestial bodies overhead.
The sun and the moon.
Feeling the warmth of the sun on the skin,
Whether outside during the day or just sensing what it feels like when that happens.
Noticing how even with eyes closed,
There's a knowing that the sun is shining.
The sunlight that offers vitamin D,
Helping the bones and immune functioning.
Stimulating serotonin in the body which helps us feel happier.
And the moon whose gravitational pull creates the tides,
Supporting marine ecosystems.
And how both support all beings with creating the rhythms of the day.
Helping to awaken and start the day.
And supporting winding down and preparing for rest.
These distant spheres that support life on this planet.
Might there also be a sense of gratitude for these celestial entities and how even so far away they make life possible on earth.
And again,
Noticing how this experience of gratitude feels in the body.
Widening out awareness while contemplating the interconnectedness,
The interbeingness of all things.
The plants and trees,
The air,
The water,
The soil,
The organisms,
Animals and humans and fish and birds.
And the earth that holds it all.
And the distant sun and moon for supporting earth.
Allowing gratitude to arise for this vast web of life.
Being grateful that there is such a web of life,
An interconnection of all things and that you are part of it.
Noticing how this experience of gratitude is spreading throughout the body.
Noticing the quality of this gratitude and allowing it to spread as much as it can within the body.
Resting in this sense of care and connection and deep appreciation.
And taking a deep breath.
Perhaps again,
Taking a deeper breath or two.
While preparing to end this meditation shortly at the sound of the bell,
A quote from poet Gary Schneider.
Nature is not a place to visit,
It is home.
Thank you.
