A meditation retreat is happening Fri-Mon. Here is the preliminary practice.

These are the steps:

The practice (do this at least once a day before the retreat)

Sitting well will support you in opening to the nature of mind. Do what you can to provide this kindness and wisdom to yourself.

– Once sitting, make three big breaths, each with a forceful exhale. Shake your upper body a bit, as we have done many times. Then settle into your body: feel your butt on the cushion, your backbone rising up from your sacrum; feel your ribs, your shoulders, your neck, ears, eyes, hair. Do not rush. Be present to “the body in the body.”

– While doing all of the above, one facet after another came to the foreground of your mind and experience. Slowly, that faded as the next facet or focus came to the fore. Just sit with that fact born of your settling experience (from choosing a chair or cushion, to breathing forcefully, and so forth)

– At some point, your breathing will naturally become foreground. Be that. Be with that. Relax and vibrantly Be -breathing.

Remain: vibrant. rest-full. simple. (thoughts are clouds in the sky)