We begin with our meditation, so find yourself a way of sitting a posture that supports

you that's comfortable, relaxed, and alert.

You might begin by allowing yourself to settle and become still in the sitting posture.

Let the attention turn inward, just noticing what's happening inside you.

Gently scanning down the body, relaxing wherever there might be tension, and it helps to soften the eyes.

You might imagine a smile spreading through the eyes, allowing the brow to be smooth.

Perhaps a slight smile at the mouth, relaxing the jaw, letting the shoulders all away from the neck.

I'm just feeling inside out the whole area of the shoulders, allowing there to be a dissolving, releasing of any tightness.

Letting the hands rest in an easy, effortless way, perhaps softening, feeling the aliveness inside the hands.

Let the chest be open, relaxing the belly, letting this next breath be received in a softening belly, this breath, and now this one.

And again, beginning to feel the aliveness spreading through the whole body, relaxing through the hips, the buttocks, the genitals.

Feeling the legs, the length, the volume, the weight of the legs.

Feeling the feet from the inside, the tingling, vibrating.

And again, the hands, tingling, vibrating.

Feel the whole body now as a field of sensation.

Noticing how the whole body can be filled with awareness.

You might imagine the nucleus of an atom and just as there's space that all the subatomic particles arise and pass on that there's space.

Inside all the sensations, interior space.

And that aliveness is appearing in dissolving in that space.

In the awareness that's in and through your entire body.

And you might begin to listen, sensing the sounds that are all around you.

And sensing the space in all directions, but that sound is appearing in.

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