Welcome to this practice.
My name's Ruben.
Relax.
Settle.
Give yourself the right to be here now.
Whatever's been going on,
Allow everything to be in this moment.
Noticing how you're holding your body.
And as you gently notice how you're holding your body in this moment,
You'll notice your awareness seep into all these different places.
Hello body.
You've been here all my life.
Thank you.
The more you notice your awareness drop down into your body,
The less in your head you are.
The more you notice these experiences in your body,
The more you come into this very moment of now.
Let go of any need,
Any sense of striving,
Because in order to drop into this with ease,
It really helps to be as gentle as you can.
And as you've been noticing how you're gently holding your body.
This is just an experiment.
And if you've got a busy mind,
You might like to use numbers and count in any way that you wish.
All these sensations in how you are holding your body in this moment.
And you'll know when you get distracted,
Because the counting disappears.
So gently coming back.
And so the aim of this practice is to make it as easy for you as possible.
And how do we do this?
We treat this meditation and the components to this like little experiments.
So here we are as you're holding your body in this moment.
Staying with the body now and let's try another experiment.
Notice now all the sensations of how your clothing touches your skin.
What's this experiment like?
The more we experiment,
The more we bring curiosity to it.
Noticing all those different sensations of how your clothing touches your skin.
And the more you notice this,
The less you are in your head.
The more you notice this,
The more you deepen your connection to this moment.
Those thoughts don't matter.
Allow them to come and go.
Right here and now.
It's just about gently exploring these experiments.
So staying with the body in this moment.
Let's try another experiment.
Notice how the sensations of gravity are gently holding you in this position.
And you'll notice these on the outside of your body,
Where you make contact with where you're resting.
Such as the way your feet make contact with the floor.
Or where you are resting in your chair or lying down.
The beautiful pull from Mother Earth gently holding you in this position.
And as you notice this,
It's almost like gravity gets stronger.
But actually what's happening is that you are getting more grounded and connected.
And what do you prefer in this moment?
A narrowed concentration where you zoom in to the most obvious experience where you notice the pull of gravity?
Or do you prefer an expanded concentration where you notice more of these areas of pressure and weight at once?
You get to experiment.
You get to choose.
Thoughts can come and go whilst you connect to this experience of focus upon your body.
Whether it's a narrowed concentration or whether it's an expanded concentration.
Staying with the body,
Continuing to experiment.
Now become aware as you're holding your body in this posture of the parts of your body that are absolutely still.
Absolutely still.
Just like a statue.
See how gentle you can be.
Noticing how your awareness seeps in to these places.
And the more you experience this,
The less in your head you are.
The more you anchor to this point of connection as everything unfolds around you just as it will.
And the more you allow your awareness to rest in this experience of these still parts of your body,
The more grounded,
Connected you become.
The more your nervous system is soothed.
The more your body goes into rest and restoration.
Remember these are just experiments.
Being curious to which ones you prefer to connect to.
So here we are.
Noticing the parts of our body that are absolutely still.
And now there's this part of your body that is very gently moving.
Your diaphragm.
Moving with the waves of your breath.
Your body breathing at its own rate and rhythm.
Incredible.
So this gentle connection,
This anchor,
Being the outside of your body.
Noticing the movement of your diaphragm.
What finer details can you experience here as you do this?
Here you are in this moment.
These parts of your body that are absolutely still.
Just like a statue.
And just like a statue stays as it is.
Steadfast.
Regardless of the conditions of the weather.
Blue skies,
Grey skies,
Storms.
Here you are,
Similar to that statue.
More connected to these parts of your body.
Being your anchor and allowing everything else to happen.
Allowing my voice to happen.
Allowing the sounds around you to just happen.
Allowing your thoughts to happen.
Coming and going.
Like people walking by on the sidewalk.
Whilst you are connected to your anchor.
Here are the parts of my body that are absolutely still.
And here is this part that is gently moving.
What are these experiments like?
Do you prefer to just connect to these parts of your body that are absolutely still?
Or do you prefer to connect to this part of your body that is gently moving?
Your diaphragm.
As breathing just happens.
Maybe you prefer more of an expanded concentration.
Focusing on both at the same time.
It's up to you.
Whatever gives you the most ease.
Whatever gives you the deepest connection.
Maybe you prefer an experience of the breath that is inside your body.
So let's explore this.
Noticing your breathing.
As your in-breath comes in.
And goes all the way down to the bottom.
And your out-breath comes up all the way to the top.
See how gentle you can be.
The only thing that matters in this moment is your point of connection.
Whatever it is.
Nothing else matters.
Whatever the thoughts come into your mind.
The moment you notice.
Every single time you notice distraction.
It is a win.
And an opportunity to very gently return to your chosen anchor.
This point of connection.
And then to continue the practice of seeing how gentle you can be.
Being with your anchor in this moment.
And allowing not just the external world to unfold as it will.
But allowing your inner world of thoughts,
Feelings,
Sensations to just take place.
Whilst being in the moment.
And allowing your inner world of thoughts,
Feelings,
Sensations to just take place.
Whilst you anchor here.
This is the practice.
This is it.
Everything in these immediate surroundings that you've chosen in your moment of now.
All is well.
You are nurturing yourself in this moment.
Here are the parts of my body that are absolutely still.
And here is this part that is gently moving.
Just a little bit dough.
About 8-8 phΠΈΠ·ias,
In this case 9.
Hope you can tienesher that too.
And now gently letting go of this.
And now imagining the words thank you appearing in front of you or hearing them in your mind.
Thank you for being part of the change.
This meditation has come to an end.
