Evening Sit

Welcome. Saddle into your seat. You might bring support underneath you. Just allow yourself to rock a little bit forward and back on your sitting bones. Feeling the support beneath you.

And as you rock forward and back, allow your spine to begin to lengthen. You might feel this natural undulation through the spine up into your neck, and then gradually settle. You're arriving into a quality of stillness. As you allow the base of your skull to gently lift, loading back and up, and softening the softening the shoulders down your back. Notice the quality in the hands.

As we gradually arrive and settle in our meditation, Allow for a gentle inhale. Inaudible sigh as you exhale, continuing to settle. In ground, feeling the support beneath you. Begin to notice the quality of your energy. Come aware of any sensations in the body.

Maybe any lingering thoughts from the day, any residue. As you notice what has your attention and energy, continue to allow yourself to arrive and settle. Eeling the support beneath you. Aware of the breath moving through you. As thoughts arise and they will, as sensations arise and they will, The invitation is to welcome the thoughts, feeling sensations, emotions.

Thank them for being here. Come back to resting in your experience. Of being here, aware, awake, relaxed, From within the silence, notice, what has your attention? It'd be memories, or the desire to plan or imagineings, thanking the thoughts for showing up. Rasting in your experience.

Where of the breath? I'm unaware of the outer and inner soundscape. Aware of sensations in the body. Coming back to resting in your experience of being here. Grounded, supported, held.

Here in the practice of meditation, we are not trying to stop the thoughts, necessarily control the mind. You're becoming more aware of the thoughts swirling through the landscape of the mind. Now as we recognize thanking them, welcoming them, letting them be. Come back to resting. Your experience of being here.

Eeling the support beneath you. Feel the rise of the inhale, and allow for an even longer deliberate exhale. You are welcome to stay in your meditation for as long as you'd like. So you feel ready joining the hands together at the heart will breathe in, and breathe out. Namaste.

Thank you for your practice.