Asking yourself if this position is comfortable.
And according to the answer,
Maybe changing something or finding ease in the posture.
Ideally if you're sitting then the head would be above the pelvis.
And if you want to experience that you can lean a bit forward and lean a bit back.
Forward and back.
Slowly.
And then passing somewhere in the middle where you feel that it is the lightest.
And here,
If you wish,
Then inhaling through nose and exhaling through mouth,
Maybe even with a sound on an exhale.
A few times.
And allowing that natural breath.
And on that natural breath,
Allow your body to soften on every exhale.
You can say it in your mind when you exhale,
Soft.
Or asking yourself,
From where can I maybe still soften?
Anywhere on your face.
Your shoulders.
Your hands.
Arms.
Maybe your breath.
Your belly area.
And allowing the breath to be natural.
And if it's needed to breathe deeper then allow that to happen.
Your pelvis.
Maybe softening your legs.
Feet.
And saying a few more times in your mind,
On your exhale,
Soften.
And feeling your connection to the earth.
All the points that touches.
Floor,
Chair.
Whatever you're sitting on,
Or if you're laying or standing.
And from the base of your pelvis we will slowly start to feel the uprise.
You can hold an image of a tree or a flower,
And you maybe have seen some pictures how they get the water from the earth.
So how would that be if you can feel that uprise from your pelvic floor?
If you're standing then all the way from your feet.
If you're laying then all the way from your feet too.
And those who are sitting and they're growing from your pelvic floor.
What happens in your posture?
What starts to happen energetically when you start to feel that uprise?
You're rising higher to your belly,
To your chest,
In your own pace.
Feel soft,
But feeling that uprise.
The growth.
All the way to the top of the head.
And feeling your posture at once,
The whole posture at once.
The uprise.
The growth.
But still soft.
More of this sense of strength and softness at the same time.
And we will sit in silence.
Maybe you can still have this feeling of the strength and softness.
And when you can feel that your body needs attention,
You can be present with that body part.
And if you see that your mind starts to get busy,
For a while you can just acknowledge your thoughts and come to breath awareness.
Really following your breath.
So as an anchor to come to this moment,
You can be present with your breath or present with any body part,
Or with the whole posture,
But also letting them go.
Sort of just feeling all and letting that plank or so called meditation be there.
So this is not to strictly follow any method or tool,
Only using them when maybe body is asking for it,
Or your mind.
You can also be your emotions to be present with.
Just full attention.
And then when they sort of melt,
Then just allowing that presence.
Being one with that.
We will sit in silence for 13 minutes and I will ring a bell after that.
When this experience.
Fully aware.
And if you wish to continue,
Still in silence.
And for those who are finished for now,
From this formal practice,
Wish you get to have this quality of presence in the moments to come.
Enjoy.
