b121 (11.9.2024): on deck

on deck [i]
by oneil nathan david eck

tap into vipassana
feel what happens next
various sensations
here & now:
on deck
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1.     get into a comfortable, aligned posture, then
2.     ease the eyes closed, and
3.     focus on the breath, then

     a. it will slow, and

     b. it may deepen. 
4.     focus on sensations (sense-ations)!
5.     begin at the top of the head, but feel free to allow the awareness to move as the body re-cognizes:
     a.     breezes,
     b.     chirping, etc.,
     c.      outer sensations,
     d.     inner movements & sensations.
6.     continue… from head-to-toes, and, event-u-all-y…
7.     return to the breath, and
     a.     feel the body (inspiring),
     b.     relax the body (expire).
8.     gently open the eyes, slightly:
     a.     observe the colors,
     b.     observe the movements.
9.     tap into gratitude, compassion.
10.  conclude the meditation.
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[i] martino, j. (11.9-1.2024). on deck. book 121: on deck. © 2024 by j. martino.
*the meditation was conducted on the back deck, amid beautiful weather and peaceful sounds.