Look to your right ear and say,
777Up Sectimum Inorient Nine Let's begin setting up our posture for the sitting,
Bringing our attention into the body.
Let's find ourselves rooted to the ground,
Stable and upright in our posture.
And even if you're lying down,
You can create a kind of balance between alertness and ease.
We're just going to be fully present for what's happening right now,
And we begin to make contact with the rising and falling breath.
At first,
We can take some deeper,
More probing breaths to help us explore the range of breathing,
And where we are as far as feeling the sensations of breath in the body.
Right from the beginning,
We can think of this as a tool that's moving toward being sensitive to the entire body as a whole.
We stay with the entire rising breath,
All of the sensations associated,
The entire falling breath,
And those sensations.
Sometimes the rising breath can feel like there's more effort involved,
And the falling breath can feel like more of a letting go.
And you can work with that to direct your attention and move toward sensing the entire body as a whole.
The inquisitive rising breath,
The calming,
Falling breath.
But as we get closer and closer to feeling the entire body,
More and more settled,
We're seeking some consistency,
Like a steady fullness,
As we let the rising breath and falling breath flow together.
Let the sensed energy stay consistent throughout the entire rising breath and the entire falling breath as you become sensitive to the whole body.
.
You may notice some feeling tones as you settle,
Comfort or discomfort here and there.
As we settle,
Begin to incline your mind to the more pleasurable,
Refreshing sensations in the body associated with the breath and the general sense of the body as a whole.
This might go hand in hand with a mind state of general ease,
General satisfaction with what's happening right now.
If not,
You can note that and return to the subtle feeling of the breath rising and falling,
And really look for the refreshing,
Pleasant aspects,
Letting the general feeling of the sensed body grow and become more and more stable throughout every rising breath,
Every falling breath.
.
As the body becomes more and more still with each rising breath and falling breath,
Look for a general feeling of ease in the body,
A generally stable mind,
And you might notice some thoughts coming and going.
This is a good place to notice the inconstancy of thought patterns.
Some thoughts are very persistent in their returning,
But they do come and then go.
They have their moment in the spotlight of your awareness,
And then they fade.
You can begin to be selective about what thoughts are allowed to stay for longer.
The ones to generally favor are ones of goodwill,
Wishing well for ourselves and others,
Generous thoughts,
Peaceful thoughts.
All the while the rising and falling breath is known,
And all the while we've been creating a more spacious mind.
The more still we become in body,
Feelings,
In our mind,
The more space we have to operate,
To witness,
The more power we have to allow that which is skillful,
Helpful,
Wise.
Meditation can be seen as an act of generosity to ourselves and those around us,
Cultivating more skillful states,
Behaviors.
Let's set our intention as we go forward,
As the sitting comes to an end,
To extend that generosity to ourselves and to others,
Forward into our day.
