how to be alright now

The Buddhist meditation teacher Chogyam Trungpa writes... by simply being on the spot, your life can become workable, even wonderful. I'd like to share a practice with you that I think will help you get an experiential sense of this. 

Here's the practice.

Sit comfortably upright. You can do this by sitting on a chair (preferably, a straight back chair, or desk chair) or sitting cross-legged on the floor, or on a mat, or on a stool. See if you can get a sense of your spine lengthened, upright, self-supporting. 

Just gently close the eyes. Or, if you prefer, keep your eyes open but allow your gaze to softly focus on a point some four to five feet in front of you.

Take a few deep breaths. Then let your breath come and go naturally.

See if you can bring awareness to sensing the weight of your body as you sit here. Get a sense of the body being grounded: the feet in contact with the floor, the sitting bones pressed against the chair, or whatever is supporting you. 

Sense the body working for you. Sense the body as basically okay. Yes, there may be certain qualities of sensation that cause discomfort but this is nothing compared to what's work optimally. Even in momentary instances of discomfort we know there is more that is working well than not working well with the body.

For instance, you are breathing. The breath is taking care of you. 

Your heart is beating. The heart is taking care of you. 

Basically, the body is taking care of you.

So let's pay closer attention to what is basically alright now, in the body. 

Just feel the breath working for you. Feel it taking care of you. There's no permission involved. There's no planning, no to-do list. The breath is doing it all for you. Just feel the in-breath being the in-breath. Feel the out-breath being the out-breath. 

Now bring awareness to the process of breathing where it feels most noticeable for you: maybe at the belly - rising on the in-breath, falling away at the out breath - or perhaps at the chest, rising at the in-breath, falling away at the out-breath. 

Notice sensations at the mouth. Feeling a coolness at the in-breath as it touches the tongue area and reaches the back of the throat, then feeling the warmth of the out-breath. Or maybe you notice the breath at the nostrils: the raw sensation of the in-breath and the out- breath. Just noticing the process of the in-breath and the out-breath wherever it feels most noticeable for you.

Just taking a few moments to intimately experience breathing in this way.

The breath truly is taking care of you.

It's tuned into taking care of you.

It's been doing it all your life.

It hasn't given up on you. It isn't dejected or weary. It isn't frustrated. It isn't worrying.

The breath is your teacher. With each in-breath it is teaching you to start again. With each out-breath it is teaching you to let go.

So let go.

Let go with the out-breath.

Let go of worry. Let go of anxiety. Let go of holding. Let go of clinching. Let go of tightness.

Everything is basically good. Everything is basically okay. Everything is basically alright now.

We don't know what lies in the future, we only know this moment now. And this moment now is basically alright. Our ability to pay attention to what is basically alright can help when the future arrives, because the future is arriving in this unfurling moment now, and it's basically alright.

So just spending the next few moments experiencing the nature of the breath. 

Breathing in, breathing out.

And, in your own time, gently opening your eyes and coming out of the practice.

Now, just check in with how you are feeling, in mind and body.

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