Meditation

Feel the perineum between the sitting bones. Imagine it getting tighter and heavier, pulling up into itself but wanting to sink down to the floor. Next feel the headtop. It is probably further back than you think. Place a middle finger gently to help locate it. Imagine this point opening and lightening, like a blooming lotus that wants to float to the ceiling. The line between headtop and perineum should be vertical, and all three dantien (belly, heart, brain) are on this line. Occasionally sit in front of a mirror to make sure your head is straight. Be quiet and still, yet attend the breathing, the part that is obviously moving. Feel the simple pleasure in exchanging with the world. Something enters; something leaves. Give to the exhale completely, hold nothing back. Feel the breath organically marking time. Smile deeply. Empty the head, fill the belly but dwell in the heart. Return to your compassionate self.