The
following
is
a
meditation
for
the
first
fundamental
motivation
of
existential
analysis,
helping
us
answer
the
question
of
can
I
be
with
an
affirmative
yes.
The
speaker
and
creator
is
Graham
Nelson
Zutter.
Please
take
a
moment
to
find
a
seated
position
where
there's
support
for
the
back
and
an
ability
to
place
your
feet
flat
on
the
ground.
It
may
also
be
helpful
to
have
a
posture
where
your
back
is
fairly
vertical
and
there's
little
strain
on
your
neck,
perhaps
where
your
head
is
centered
above
your
spinal
column.
If
this
isn't
possible,
the
variation
includes
back
support
where
there
are
pillows
that
can
support
the
weight
of
your
neck.
The
goal
here
is
to
not
sit
with
any
strain
and
to
find
some
ease
in
your
posture.
In
addition
to
your
feet
being
planted
flat
on
the
floor,
I
invite
you
to
place
your
hands
on
your
lap.
If
it's
possible
to
close
your
eyes
today,
I
invite
you
to
do
that
as
well.
If
for
any
reason
it
doesn't
feel
safe
to
keep
your
eyes
closed,
go
ahead
and
open
them
and
find
a
place
where
you
can
rest
your
gaze,
somewhere
where
there
isn't
any
activity
or
distraction.
Let's
start
by
connecting
with
the
experience
of
our
feet
on
the
ground,
noticing
how
it
is
for
the
bottoms
of
our
feet
to
be
in
contact
with
the
floor.
Perhaps
we're
wearing
socks
or
shoes
or
slippers.
Maybe
there's
a
carpet
between
our
feet
and
the
floor.
Just
taking
a
moment
to
notice
these
layers
and
textures
and
materials
between
our
feet
to
the
floor.
Perhaps
there's
a
feeling
of
softness
and
firmness
and
also
noticing
the
flatness
and
stability
of
the
floor.
The
stillness
of
the
floor.
See
if
it's
possible
to
place
your
attention
under
your
toes,
noticing
what
is
it
like
for
my
toes
to
be
connected
with
the
floor?
Shifting
to
the
pads
of
your
feet,
noticing
the
contact
there
and
the
arches
of
your
feet
and
also
your
heels.
Be
noticing
the
difference
in
pressure
between
your
toes
and
the
floor
and
your
heels
on
the
floor,
seeing
if
you
can
draw
your
attention
to
your
ankles,
up
to
your
calf
muscles.
Perhaps
this
is
a
point
where
there's
contact
with
your
chair
or
couch.
If
that's
present,
just
noticing
that
contact
beginning
and
then
shifting
towards
the
back
of
your
knees,
around
the
hinge
of
your
knees,
starting
with
your
hamstrings.
As
you
travel
down
your
hamstrings,
noticing
the
contact
with
your
chair
or
couch.
Perhaps
there's
a
shift
or
a
change
in
pressure
as
you
move
your
focus
from
the
back
of
your
knees
down
your
hamstrings
towards
your
glutes,
noticing
the
difference
in
pressure
below
your
torso
versus
your
thighs.
Perhaps
here
you
can
perceive
that
the
couch
or
chair
that
you're
on
also
has
this
mix
of
soft
and
firmness.
Next,
see
if
it's
possible
to
shift
your
awareness
to
your
lower
back,
noticing
where
your
hips
and
back
connect
and
where
the
support
from
your
chair
starts
to
come
from
behind.
Becoming
aware
of
the
shift
of
support
from
below
and
under
to
this
new
form
of
support
from
behind.
Gently
traveling
up
to
your
mid
-back,
following
your
spinal
column,
moving
up
towards
your
shoulders,
your
shoulder
blades,
noticing
the
sensations
of
support
for
your
back
from
behind,
and
seeing
if
it's
possible
to
shift
your
awareness
to
your
neck.
Perhaps
there's
support
here,
contact
or
not.
If
your
head
is
vertically
above
your
spine,
just
noticing
how
your
head
is
resting
on
your
neck
and
shoulders.
And
if
you
have
pillows
supporting
your
neck
and
head,
just
noticing
that
form
of
support
as
well.
And
be
asking
yourself
the
question,
is
it
possible
to
receive
even
more
of
this
support
at
this
time?
Next,
see
if
it's
possible
to
shift
your
awareness
towards
your
breathing
without
the
need
to
change
how
you're
breathing.
When
you
inhale,
perhaps
you
experience
some
coolness
around
your
nostrils
or
lips.
And
when
you
exhale,
perhaps
there's
some
warmth
around
your
nostrils
and
lips.
When
you
inhale,
maybe
you
can
feel
the
sensation
in
your
chest,
the
sensation
of
expansion
and
opening.
And
when
you
exhale,
perhaps
you
can
feel
the
sensation
of
rest
and
release.
Noticing
that
with
every
breath,
the
space
within
you
becomes
present.
Next,
I
invite
you
to
notice
your
skin.
Taking
a
moment
to
become
aware
of
the
places
where
your
skin
is
exposed
to
the
air.
Perhaps
this
is
your
hands
or
wrists
or
arms
or
neck
and
your
face.
Just
noticing
these
areas
of
the
body
that
are
in
direct
contact
with
the
air.
Taking
a
moment
to
experience
what
it's
like
to
touch
the
air
to
your
skin.
Maybe
you
feel
coolness
or
warmth
from
the
air
around
you.
Perhaps
you
notice
stillness
or
movement
of
air.
Taking
a
moment
also
to
notice
your
skin.
That
your
skin
seems
to
have
two
sides
of
it
on
one
side
is
the
part
that
connects
with
the
outside
world.
And
the
other
part
holding
you
and
your
body.
Maybe
noticing
the
flexibility
of
the
skin.
And
see
now
if
you
can
expand
your
awareness
to
your
clothing.
Noticing
the
parts
of
the
body
that
have
clothing.
Perhaps
you
have
the
sensation
of
different
fabrics
and
textures.
Maybe
even
light
pressure.
Perhaps
there's
a
difference
in
temperature.
Noticing
as
well
that
your
clothing
is
like
a
second
skin.
It
too
has
this
inside
and
outside
quality.
On
the
outside
is
the
world
around
you.
And
on
the
inside
of
your
clothes
is
you.
Wherever
you
go
today
your
clothing
is
there
with
you.
And
so
is
your
skin.
Both
working
together
to
provide
this
flexible
boundary
of
protection
wherever
you
go.
Perhaps
noticing
that
your
skin
and
your
clothing
don't
really
require
your
active
involvement.
They're
just
there.
They're
all
connected
to
part
of
you.
There's
nothing
here
for
you
to
do.
This
natural
and
flexible
boundary
is
here
and
does
not
require
your
intervention.
It
just
is.
It
will
follow
you
where
you
go.
You
can
just
be
with
it.
And
the
same
is
true
of
your
breathing
and
breath.
Whether
you
focus
on
your
breath
or
not,
your
body
will
continue
to
breathe
for
you.
You've
been
breathing
this
time
and
you
will
continue
to
breathe.
The
same
is
true
of
the
support
that
is
here
for
you.
This
couch,
this
chair,
this
floor.
They're
here.
They
don't
require
you
to
do
anything
to
receive
their
support.
You're
invited
to
shift
your
awareness
from
having
to
do
something
to
instead
be
at
this
moment
and
this
time.
The
support
is
here
at
this
moment
and
this
time.
There's
space
in
your
chest
to
breathe.
And
at
this
moment
and
this
time
your
skin
and
your
clothing
provide
this
natural
flexible
boundary
to
protect
you
and
your
body.
When
it
feels
appropriate,
taking
your
time,
I
invite
you
to
gently
open
your
eyes
and
return
to
this
shared
space.