So,
Let's take a few moments here,
Settling in,
As we did in the first practice in this series.
Now,
Wherever you're sitting,
Just take a moment to ensure that your knees are lower than your hip crease.
And having arranged yourself in this way,
Just sit quietly.
Let your mind slow down,
Let your attention settle here,
Into the immediacy of the body and experience,
Whatever that might be for you right now.
At this point,
Your pelvic floor should be enjoying relatively good contact with the seat underneath,
Whatever that may be.
Just let this area of your body naturally soften and let your attention settle even more fully into embodied experience.
And as this occurs,
Let your spine naturally lift out of this grounding.
And as your chin tucks in this process,
As the back of your neck lengthens,
Once again,
Let your attention settle a little more fully.
And sitting like this,
Let your torso very gently move,
First left to right,
Feeling for a place in this journey where the body naturally releases,
Naturally relaxes and settle.
And then front to back,
Feeling for that same sense of release and settling even more fully.
Now sit quietly like this,
More settled with embodied experience,
More steady in the flow of your embodied life.
And having settled just a little bit,
We're going to be into work with the breath.
We're going to let the breath guide us in,
Guide our attention into a fuller experience of embodiment.
In this practice,
We're going to follow the breath as it flows in through every pore in the body.
So find the breath and where it seems to originate outside what we conventionally call the body,
And follow that breath in through every pore.
Having done this for a few moments,
Let the breath naturally begin to slow.
And let that slow breath guide your attention,
Not only through the pores,
But through the skin,
Through the muscles and through the bones.
Letting that same attention,
That same breath loosen or dissolve any tension that might be encountered along the way.
Through the pores,
Through the skin,
Through the muscles,
Through the bones.
And as we move toward the end of this short session,
Though,
Of course,
You're welcome to continue if you wish,
Follow the slow breath through the pores,
Through the skin,
Through the muscles,
Through the bones.
And when the very next in breath reaches its conclusion,
When that in breath dissolves,
Just let your attention stay immersed deep in the mystery of embodied experience.
Let your attention stay immersed.
Relax all sense of technique and just rest here.
Sit quiet in this moment your sense of the embodied present.
