So beginning by getting very curious about those points of contact with the floor.
So we're not imagining anything here.
We can actually drop our awareness right into the parts of the body that are touching the cushions or the bench.
So any sensations of pressure along the feet,
Ankles,
Legs,
Knees,
Buttocks.
And as you breathe out,
Really allowing the weight of the body to drop down through those points of contact,
Rooting the body into the earth.
Pushing a firm foundation for the posture.
Really allowing yourself to feel the sensations there.
What's there?
Well at the same time aware,
As we did with standing,
Now sitting,
Noticing the upper body rising up out of the sitting bones.
Some people like to imagine that there's a thread attached to the very top of your head.
So a thread attached to the top of the head that's pulling the head up towards the sky.
That can give you a nice sense of uprightness.
So alert yet at ease.
So not forcing anything but allowing the spine to find its natural curvature where the head can just sit right on top of the neck but comfortably.
Arms flowing out of the shoulders and supported either on the lap or tucked into a blanket.
And then beginning very gently to open to the sensations of breathing.
Finding the breath like picking up a thread.
You don't need to change anything here but just feeling into how it is just now.
So you might be aware of air passing through the nostrils or the mouth.
You might be aware of the sensations of air passing through the throat,
Down into the lungs,
The chest or belly rising,
Falling with the breath.
You may be even able to feel the breath in the sides or back of the body.
Little movements here as we breathe.
So the invitation here is to just get curious about what can be sensed.
What is the quality of the breath?
So maybe you're aware of temperature or depth of the breath.
Sometimes the breath can feel fine like silk or coarse like sand.
How is it for you?
How is it for you?
How is it for you?
How is it for you?
So one thing that we often notice when we sit and turn our attention to the breath is that the mind has a habit of wandering off.
There'll be things that want thinking about.
So that is naturally what will happen.
So just bringing the mind back very gently to the breath whenever you notice that you've wandered off.
Coming back.
Where's the breath?
How is it?
So the breath can be felt both deep inside the body and also way out on the edges of the body.
A sense of subtle movements as air comes and goes.
So the invitation here is for you to get curious about how that is for you.
What is your experience of breathing right now?
How is it?
And as you open to that experience more and more deeply,
How is that?
How is it for you?
How is it for you?
What's happening now?
Sorry about that.
.
So for the last few moments of this seated meditation practice,
I just want to invite you to drop any effort that you're making.
You may even want to lean back a bit in the posture,
Put the hands,
Palm up on the lap.
You could open the eyes gently if that felt good.
And just encouraging a broad open awareness that includes everything that's here right now.
So the totality of our experience sounds,
Sight,
Smell,
Taste,
Touch,
Thoughts,
Emotions,
Everything is just arising and passing in a broad open awareness.
That is why I Airported byunity Surgery.
You
