the "morning meditation" , Gurdjieff style

this meditation has the elegance
to be a start of a day of either being present
or having stark evidence that you are not

it's being in your body

like this:

sit in a chair
close your eyes

sense all five right toes, from the tips
on in
keeping them in sensing,
add on your whole foot, from
toe end to heel

keeping the whole food in sensing
move up
bones, flesh, muscles, blood, anything you can
be aware of,
not as visual or verbal but as actual
here and now sensation

move up:
toes
foot
ankle
lower leg
knee
thigh
hip joint

keep this whole leg "lit up" with sensing

and then add on your right arrm

finger tips ( all five)
fingers
hand
wrist
lower arm
elbow
upper arm
shoulder

now hang out awhile one sided
right arm and right leg "lit up"

and then
keeping them in sensation,
go to the left shoulder
and
work/ sense/ aware down

left shoulder
upper arm
elbow
lower arm
wrist
hand
fingers, all five
finger tips, all five

now hang out in
right arm , right leg and left arm

then

left hip
left thigh
knee
lower leg
ankle
foot from heel then to toes
toes
toe tips, all five

then sense
both arms
and both legs fully
and enjoyably for awhile
or for a long while

then, notice sounds coming in your ears
and keep sensing all four limbs

attention out
plus
attention in

notice the fullness of that

then,
open your eyes
and pay attention to reflected light
coming in your eyes

while
noticing sound coming in your ears
and
sensing both arms and both legs

and then

go live you day
with awareness in those six places


walking, talking, doing this, texting,
driving, working, love making, eating

this can be the background
awake zone in
which you live

and when you've forgotten
tis no perhaps,
you are there
or you are not

on
or
off

and on feels good

try it
and
see
hear
sense

good