And you might close your eyes and make whatever subtle adjustments help you to feel

real sense of balance, some ease in the sitting posture, and as you come into

stillness you might take a few full breaths inhaling deeply and filling the

lungs, and then a slow out breath. A very conscious slow out breath so you can

feel the sensations of releasing the breath, and again inhaling deeply. So you're

filling the lungs, the chest, and then explore that slow exhale. Slow enough so you

can really feel that sensation of releasing, letting go, letting go, and once again

inhaling deeply. Slow out breath, and then just allowing the breath to resume

in its natural rhythm, intense the possibility of relaxing with the breath, as if you could

feel your whole body just expanding, inflating like a balloon with the

in breath, loosening, opening, and with the out breath settling, relaxing.

With the kind of listening attention you might bring your awareness to your

heart, and sense the state of your heart right now, the felt sense at the heart, whatever

mood you might detect, letting the awareness gently scan down the body to soften and

release in a habitual tension or tightness. You might soften the eyes a little, just feel the

brow smooth, let the jaw be unhinged, can help to feel a slight smile in the mouth, the inside

of the mouth smiling, the lips a slight smile. I'm filling the shoulders from the inside,

just loosening and softening there. See if you can relax enough to start feeling the

movement or aliveness in the sensations inside the shoulders. Let the hands

rest in a very easy and effortless way. Place the awareness right inside the hands, softening

a little and feeling the life that's there, perhaps the tingling or vibrating. Let there

be an openness to the chest, just feeling from the inside out the heart. It's kind of an inquiry,

...