Let's go.
.
Calling yourself into your seat.
Getting any wiggles,
Any movements.
Maybe taking a big morning stretch and reaching your arms up overhead together.
Moving a little side to side.
And then exhaling,
Lowering the arms back down into the lap.
And choosing where you place your hands,
You may like them palms face up in your lap.
Palms face down.
It's said that palms face up is more of a receptive gesture and palms face down is more grounding.
So you can decide what your body needs.
And if there needs to be any movement underneath your seat so that your sits bones can really plug into the ground you might want to move some flesh away and find a nice comfortable seat.
Really setting up your foundation,
Finding your seat of meditation.
Feeling this upright energy.
There's something very subtle that happens to our consciousness just by sitting upright with slight engagement in the core and low back to keep that stability and a little pull through the crown of the head,
Soften the shoulders.
Allow the color bone to just float.
Relaxing any unnecessary tension and the john Bates.
You want to move the jaw around a little bit to encourage relaxation can do a fake yawn,
Opening the mouth up really wide.
Relaxing down the shoulders.
Noticing where the body needs to hold stability and where it can release and let go and rely on that stability.
Relaxing down the shoulders.
There's a concept that I learned through Tai Chi called way.
Ways,
Chinese term.
It can be translated as non action or non doing.
Within a way there is still something happening.
This applies to meditation.
The way that we don't make meditation happen at some point.
After some focus on the breath.
After dropping into the moment meditation just happens.
You're not in your seat finding that principle of way.
The seat is just happening there's an undoing aspect to this seated meditation.
Any part of the mind that feels restless that feels pulled into rehearsing for the future or rehashing the past can just be placed in a gentle focus.
Watching the breath.
Noticing the turning point in the space between breaths and emptying out all the way,
Noticing that spaciousness and emptiness in between breaths.
Then filling back up again.
Riding the waves of breath.
All right.
Tuned in to your inner experience.
Riding the waves of whatever is alive within you.
Allowing any emotions to be felt.
Any sensations in the physical body to be experienced.
Simply dropping into the embodied experience of being here.
And now.
Your power is in presence.
Thank you.
Thank you.
Thank you.
And to practice.
The function of the way.
We'll do a body scan.
And then the attention to the top of the head and finding this very subtle refinement.
As the attention moves through the body can be fully present something is still happening.
There is still action.
In non doing.
Allowing your attention to spread across the cranium.
And feel your whole head.
Your whole head balanced along your spine.
It might encourage you to adjust your posture and this adjustment is just happening through your awareness.
The forehead,
Eyebrows,
The eyes,
Their socket,
Cheekbones,
The cheek.
The jaw.
The nose.
The upper lip.
The lower lip.
The space where the two lips me.
And now.
And to learn.
Include your ears.
All the way to the back of your head.
Now scan your attention down through the neck and throat.
Down through the upper chest and shoulder blades.
And then down through both arms to the elbows,
Down to the wrists.
Feeling both hands of awareness.
Collecting your attention back up in the heart space.
And scanning down through your mid back in your abdomen.
Trowing attention down into your belly,
Your gut,
Your low back and waist.
And then down into the pelvic bowl and the hips.
Feeling your attention culminate in your seat.
And then down,
Down through the legs,
The knee.
Feeling both legs evenly filled with awareness.
Down the shins and calves.
Both.
Then feel your whole body.
Filled with awareness.
Embodied presence.
And being aware of what is.
There's no effort in trying to make anything different or change anything.
Just open awareness,
Sitting with what is.
If the mind wanders,
Gently land on the breath.
And to yourself in presence,
Embodied presence.
And now turning the light of consciousness on itself.
What is present?
Who is present to what is?
If you can answer it if you can see it,
It's not the presence that is observing what is.
It is not the light of awareness.
If you can name it or point it or see it.
Looking at what is seeing.
Being suspended in this space.
And if you slip out,
Begin again.
Watch the breath.
What is watching the breath?
What is the light of awareness?
What is the light of awareness?
What is the light of awareness?
What is the light of awareness?
What is the light of awareness?
What is the light of awareness?
If you identify as an artist or a scientist,
Whatever you identify as,
Is that truly all that you are?
Does that really define you?
Now it all the slip away and sit in the I am presence.
Anything after the words I am are just projections near ideas.
You may like to say to yourself,
I am.
Notice how leaving the space open after I am maybe uncomfortable but it's also liberating.
All boundaries to define self allowing all those other things to just be happenings.
None of it defines you.
Resting in this space of non doing.
I am placing your attention into your heart.
Allowing this embodied presence to sink in as you arrive in your heart space.
Following your awareness into the sacred space of the heart.
As if following a song to its source.
Resting in the heart space for just a minute.
All right.
You may like to bring your palms together in front of the heart.
Allowing to this wakeful presence.
May this be the foundation for a beautiful day ahead.
