Still Seated in the Fall
Read slowly, aloud; about fifteen minutes.
Before you begin. This practice includes a gentle image of descent. If falling images frighten you, or you have vertigo, a vestibular disorder or memories of a serious fall, choose "float down" wherever the script says "come down". Do not practise if you have a psychotic or dissociative illness, or if you are severely depressed, without a clinician. Never practise while driving or in or near water. Sit upright on a firm seat.
How to return at any moment. Open your eyes, press your feet and hands down, name the room you are in, and take three full breaths.
Sit upright. Let the head balance easily on the shoulders. Let the hands rest, palms open, just below the navel.
Let the eyelids close. Let them grow heavy. Behind them, let the light go soft and pale, one even whiteness, nothing to look at.
Breathe in, and feel the breath rise through the body like a rope that holds you upright. Breathe out, and stay upright, without effort.
Now notice a place in the mind where you rest. A room, a role, a person, a way of living. Ask quietly: Whose wish holds this place up? Mine, or someone else's? An old wish of mine?
Whatever the answer, let the wish go, just a little. Notice the room grow thin, like a dream city at morning.
And let yourself come down. Still seated. Still upright. The rising breath holds you as you come down, slowly, lightly, like cotton on the air. Nothing breaks. Breathe out.
You arrive. You are sitting on new ground. Golden light.
Now let sensation return, gently. A soft rain on the skin. Distant thunder, far off and kind. A flicker of light behind the lids. The face warms.
Do not hurry. Say inwardly: Wait a while, until I recollect myself. Let yourself remember where you were before, and speak it to yourself as if it were today.
What whirlpool once taught you that things pass? Name it. What do you no longer need to lean on? Name that.
(Silence: one to two minutes.)
Now rise to your own seat. If someone else was involved, bow to them, and let them go to theirs.
Feel your feet on the floor. Feel the weight of your body. Let the breath come fuller.
I will count from one to five. One: the breath is full. Two: hands and feet are warm and your own. Three: the sounds of the room return. Four: a deep breath in, shoulders roll once. Five: eyes open, here, now, fully alert.
Sit a moment before you speak. Then say your name, the day and the place. If you feel slow, count again, stand, and drink water.