You might close your eyes and with your eyes closed adjust higher settings so that you

find your way into a posture, the field can support you through the practice and the

guidelines are sitting in a way that you're upright enough so you can feel a quality of

alertness a week, sitting in a way that feels balanced so that if you leaned a little to

the left or a little to the right, you could come back center and really feel, okay, this

is center, sitting in a way that you can relax your muscles wherever possible through the

body.

And then we take some moments away of arriving that we can all practice together is simply

breathing in a very full in breath, more than usual, so breathing in, filling the chest,

filling the lungs, and then a slow out breath and make it slow enough so you can feel the

sensations of letting go of the breath, breathing out, letting go, and then inhaling deeply

again, inhaling, filling the lungs, inhale a little more, hold for moments, you can feel

the fullness there and then a slow out breath again, letting go, relaxing out word, letting

go, that's it, and again let's inhale, filling the chest and lungs, full in breath, and then

that slow out breath, imagine and feel you can soften down the length of the body as the

breath goes out, letting go, letting go, and then allowing the breath to come back to

its normal or natural rhythm, but letting the attention continue to relax with the breath.

So as the breath comes in, you might like a balloon that's inflating, just open to receive,

and as the breath goes out, a kind of settling, relaxing, letting go, notice even just in

these few couple minutes maybe, the quality of presence that's here that might not have

been here before, be aware of the sounds in the room so that you're just listening,

open, receptive, aware of the sensations in your body, what it feels like to sit here

...