The
following
is
a
meditation
for
the
third
fundamental
motivation
of
existential
analysis,
helping
us
answer
the
question
of,
am
I
allowed
to
be
me?
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
your
back
and
an
ability
to
place
your
feet
flat
on
the
ground.
You
may
also
find
a
position
sitting
in
lotus
that
feels
comfortable.
It
may
also
be
helpful
to
have
a
posture
where
your
back
is
a
little
more
vertical
with
your
head
above
your
spinal
column
with
very
little
strain
on
your
neck.
You
may
also
have
a
position
where
you
are
resting
your
head
or
leaning
your
head,
just
taking
a
moment
to
see
if
there's
an
opportunity
to
find
any
more
comfort.
Perhaps
there
are
pillows
or
some
kinds
of
adjustments
that
you
can
make
to
get
more
comfortable.
I
invite
you
to
close
your
eyes
and
if
at
any
point
you
find
that
that's
uncomfortable
or
doesn't
feel
safe,
that's
okay.
If
your
eyes
are
open,
perhaps
you
can
find
a
place
to
rest
your
gaze,
maybe
at
a
pattern
on
the
wall
or
someplace
where
there
isn't
distraction
or
movement.
I
invite
you
to
take
a
few
moments
to
get
centered
in
your
body,
starting
with
the
feeling
of
the
ground
beneath
your
feet,
the
floor
beneath
your
feet,
noticing
the
pressure,
the
texture.
If
you're
wearing
footwear
or
socks
or
shoes
of
some
kind
or
there's
a
carpet
below
you,
just
noticing
the
texture
the
softness
or
firmness
between
you
and
the
floor,
taking
a
moment
to
notice
this
physical
support
from
under
your
feet,
under
your
legs.
Just
taking
a
moment
to
shift
your
awareness
towards
your
knees
and
your
hamstrings,
starting
to
feel
the
support
from
under
your
upper
legs,
noticing
the
shift
and
pressure
between
the
backs
of
your
knees
towards
your
hips
and
glutes
and
sitting
bones,
taking
a
moment
to
notice
the
firmness
and
support
under
your
torso,
shifting
your
awareness
to
your
lower
back,
starting
to
notice
the
support
from
behind
you
as
well,
traveling
to
your
middle
back
and
upper
back,
shoulders,
noticing
those
places
of
contact
with
the
support
behind
you
and
taking
a
moment
to
shift
your
awareness
to
your
breathing
without
the
need
to
change
how
you're
breathing.
When
you
inhale,
perhaps
you
can
feel
the
expansion
and
opening
within
your
chest.
When
you
exhale,
perhaps
you
can
feel
the
sensations
of
rest
and
relaxation
in
your
chest.
And
when
you
inhale,
noticing
how
you're
bringing
nourishment
in
the
form
of
oxygen
into
your
body,
replenishing
what
your
cells
need,
what
they
thrive
on.
And
as
you
exhale,
releasing
the
carbon
dioxide
that
your
body
no
longer
needs.
Maybe
noticing
where
your
skin
is
exposed
to
the
air,
sticking
in
the
experience
of
being
in
contact
with
the
air,
the
very
same
air
that
holds
this
oxygen
that
you're
inhaling
and
the
carbon
dioxide
that
you're
releasing.
Perhaps
you
notice
the
temperature
of
the
air
on
your
skin,
inviting
you
to
also
notice
that
you're
wearing
clothing,
just
noting
those
areas
of
your
skin
covered
by
clothes.
Perhaps
there's
a
light
pressure
from
your
clothes.
Maybe
there's
a
shift
in
temperature.
Perhaps
you
can
even
feel
the
texture
of
the
fabric.
Noticing
that
both
your
skin
and
your
outside
world.
Taking
a
moment
to
realize
there's
nothing
for
you
to
do.
This
boundary
that
your
skin
and
clothing
provides
is
just
there.
Maybe
noticing
that
you've
continued
to
breathe,
even
without
the
need
to
focus
on
your
breath.
If
you
forget
to
breathe,
that's
okay.
Your
body
will
continue
to
breathe
for
you.
Noticing
the
support
from
behind
and
below.
They
too
do
not
require
any
kind
of
doing.
They're
just
there.
Just
taking
a
moment
to
realize
that
this
protection,
this
openness
and
support
are
just
here.
Maybe
also
taking
a
moment
to
notice
what
it's
like
to
calm,
to
shift
your
focus
towards
your
experience
of
the
now
at
this
moment
and
at
this
time.
Connecting
with
yourself
and
giving
yourself
the
opportunity
to
just
slow
down,
to
spend
some
time
with
you,
to
be
close
with
yourself,
and
to
take
the
time
to
just
notice
how
you
are
in
this
moment.
In
our
previous
session,
we
noticed
that
we
have
a
relationship
to
the
earth
as
it
supports
us
and
as
it
does
in
this
moment
as
well.
We
also
took
some
time
to
notice
this
vitality
of
the
breath
and
its
connection
to
our
plant
friends.
Noticing
how
we're
in
relationship
with
trees
and
that
when
the
sun
shines,
that
sunlight
helps
the
trees
take
the
carbon
dioxide
that
we
exhale
and
share
with
them
and
transform
that
carbon
dioxide
into
oxygen,
the
very
same
oxygen
that
we
breathe.
Just
taking
a
moment
to
notice
this
relationship
between
your
body
and
the
nourishment
that
you
receive
in
the
form
of
breath
and
that
reciprocity
that
we
have
with
all
the
trees
in
the
world.
Next,
I'm
going
to
invite
you
to
imagine
a
bit
of
an
adventure,
an
adventure
we
can
go
on
together.
I
invite
you
to
imagine
that
you're
strolling
and
you
come
upon
a
park
or
a
meadow.
This
may
be
a
park
or
a
meadow
that
you're
familiar
with.
It
may
be
an
entirely
new
place.
Taking
a
moment
to
notice
what
it's
like
to
cross
this
threshold
from
the
busy
world
of
humans
into
the
world
where
there's
a
little
more
room
for
nature,
a
little
more
space
for
life.
Giving
yourself
permission
to
cross
this
threshold
and
enter
into
this
more
natural
space.
Just
see
where
you
feel
like
going
perhaps
you're
drawn
this
way
or
that.
Giving
yourself
permission
to
make
whatever
choice
feels
right
for
you
and
as
you
continue
to
stroll
through
this
open
space,
you
notice
a
tree.
You
feel
drawn
to
this
tree
so
you
gently
make
your
way
towards
it.
This
may
be
a
tree
that
you've
met
before.
It
may
be
an
entirely
new
tree.
Taking
a
moment
here
to
notice
the
shape
of
this
tree.
Do
you
notice
if
it's
more
tall
than
wide
or
more
wide
than
tall?
It's
noticing
the
energy
of
this
tree
and
how
it
takes
space.
How
comfortable
it
seems
where
it
is.
Noticing
how
its
pace
seems
to
be
at
a
really
gentle,
patient
time
scale.
As
you
take
in
the
tree
you
notice
off
to
the
side
that
there's
a
picnic
table.
It
seems
as
if
something
has
been
left
on
this
picnic
table.
Following
your
curiosity,
making
your
way
over
to
the
picnic
table,
noticing
that
there
seems
to
be
some
objects
on
this
table.
There
is
a
box
of
colored
crayons
with
so
many
choices
of
colors.
There's
a
little
stack
of
nice
art
paper.
There's
a
nice
bag
that's
perfect
in
size
to
carry
these
supplies
around.
And
there's
a
little
note
left
on
top
of
the
paper
near
the
crayons.
And
the
note
just
says,
enjoy.
Noticing
that
you've
made
space
to
be
in
this
environment.
Taking
a
moment
for
yourself
to
just
be
with
nature.
The
choice
presents
itself
that
you
too
might
take
a
moment
to
enjoy
yourself
even
more.
And
you
decide
to
sit
down
on
the
bench
seating
of
this
picnic
table.
Noticing
that
the
table
and
the
seating
is
facing
the
tree
that
you
are
just
admiring.
And
it
dawns
on
you
that
you
could
draw
this
tree.
And
as
you
begin
to
look
at
this
tree,
you
feel
inspired
to
choose
crayons
from
this
box
of
crayons.
Noticing
the
different
colors
of
the
tree.
There
may
have
been
times
in
the
past
where
coloring
felt
difficult
or
like
you
had
to
get
it
right.
And
this
is
not
one
of
these
moments.
Today,
drawing
is
easy.
And
this
practice
is
just
for
you
in
this
moment.
As
you
notice
different
parts
of
the
tree,
you're
able
to
draw
these
shapes,
textures,
and
colors
with
ease
on
the
paper.
You
notice
the
shape
of
the
tree,
how
tall
and
how
wide
it
is.
Noticing
if
this
tree
has
leaves
or
needles.
Noticing
the
shape
and
the
color
of
the
canopy
of
this
tree.
Drawing
all
of
that
in
with
ease
of
the
colors
that
feel
right.
Making
your
way
to
the
branches
and
the
bows
of
the
tree.
All
the
way
to
the
trunk
of
the
tree.
Noticing
the
color
of
the
bark.
Whether
it
is
smooth
or
bumpy.
Maybe
it
has
ridges.
Noticing
that
different
parts
of
the
bark
may
have
different
colors.
And
you
draw
whatever
you
want
to
from
this
tree
as
you
notice
its
shapes
and
colors
and
movement.
There's
no
right
or
wrong
way.
As
you
use
these
colored
crayons,
you
notice
to
feel
this
sense
of
satisfaction.
That
your
perception,
your
admiration
for
this
tree
is
being
captured
in
this
moment.
In
your
rendition,
you're
noticing
your
inspiration
of
this
great
tree.
If
you
feel
like
it,
you
can
also
use
one
piece
of
paper
or
multiple
pieces
of
paper.
Taking
your
time
to
focus
wherever
your
attention
goes.
There's
no
right
or
wrong
here.
Whatever
you
feel
drawn
towards,
you
can
draw
on
the
paper.
And
as
your
drawing
or
drawings
take
shape,
you
notice
how
nice
they
are.
Almost
like
you're
respecting
this
tree.
You're
giving
a
rendition
that
captures
some
essence
of
how
you
feel
towards
this
tree.
The
impact
that
it
has
on
you
to
be
in
its
presence.
Be
noticing
how
nice
it
is
to
spend
this
time
allowing
yourself
to
be
creative
and
really
appreciating
how
beautiful
this
tree
is
in
this
setting.
Feeling
good
that
there
are
spaces
like
this.
It's
important
to
have
these
spaces
where
you
can
be
creative
and
connect
with
nature.
And
as
you
draw
and
collect
all
of
your
impressions,
at
some
point
when
you're
ready,
it
dawns
on
you
that
a
really
close
friend
of
yours
is
going
to
be
at
a
cafe
not
long
or
far
from
here.
And
having
had
so
much
fun
expressing
yourself
and
being
creative,
you
feel
pretty
satiated
and
decide,
yeah,
it'd
be
really
nice
to
see
this
close
friend
of
mine.
You
collect
your
crayons
back
in
a
crayon
box
and
assemble
your
beautiful
drawings
of
this
tree.
And
you
take
the
paper
drawings
and
crayons
and
put
them
in
this
satchel,
this
bag
that
they
fit
in
perfectly.
And
as
you
collect
them,
you
start
to
make
your
way
towards
the
entrance
of
this
meadow
or
park.
And
before
you
leave,
just
taking
a
moment
to
look
over
your
shoulder,
feeling
this
sense
of
enjoyment
with
this
tree
and
this
green
space.
Almost
imagining
like
the
tree
is
saying
goodbye
to
you.
Maybe
offering
you
a
see
you
later
and
feeling
the
sense
of
warmth
from
this
connection
you've
had
with
the
tree.
Making
your
way
out
of
the
park,
strolling
towards
this
park,
this
cafe.
As
you
arrive,
you
notice
your
friend.
And
your
friend
already
knows
what
drink
you
like.
Whether
you're
a
coffee
or
tea
person,
they've
chosen
the
drink
that
you
like,
that
you've
told
them
that
you
enjoy
in
the
past.
And
it's
such
a
nice
treat
to
sit
down
with
them,
seeing
that
they
remembered
what
you
like.
You
notice
the
warmth
of
being
close
to
someone
that
cares
for
you,
that
you
care
for.
Maybe
you
get
a
nice
hug
or
a
little
bisou,
cheek
to
cheek.
You
sit
down
and
you
start
to
catch
up.
Noticing
how
nice
it
is
to
spend
this
time
with
this
friend.
Maybe
noticing
their
gestures,
how
they
move,
the
tone
of
their
voice,
their
sense
of
excitement
and
interest,
and
how
their
energy
affects
you.
And
your
friend
asks
you,
what
have
you
been
up
to
today?
How
has
your
day
off
been?
And
it
dawns
on
you
that
you
had
just
recently
spent
some
time
in
a
clean
space.
Did
you
share
this
experience
with
your
friend?
And
part
of
telling
your
story
includes,
oh
yeah,
the
darndest
thing
happened.
I
was
walking
in
the
park,
in
this
meadow
area,
and
I
noticed
this
beautiful
tree
that
really
captured
my
attention.
And
as
I
walked
closer
to
the
tree,
I
noticed
there
was
a
picnic
bench
with
crayons
and
art
paper,
and
this
sack
that
I'm
carrying
right
now.
And
your
friend
looks
at
you
in
amazement
and
pleasure,
and
you
share
with
them
that
you
decided
to
take
the
time
to
enjoy
the
crayons,
enjoy
the
art
paper,
and
just
having
a
moment
of
expression.
No
one
was
there
to
evaluate
your
work
or
tell
you
what
to
do
or
not
do,
and
you
found
yourself
in
this
moment
of
easy
inspiration
and
connection
with
your
creativity,
noticing
what
it
felt
like
to
really
appreciate
and
be
inspired
by
the
shape
of
this
tree.
And
your
friend
asks
you,
would
it
be
possible
to
see
your
drawings?
And
in
this
moment,
you
notice
the
sense
of
joy
and
courage,
and
with
excitement,
you
open
up
your
bag
and
bring
out
your
beautiful
drawings,
showing
them
to
your
friend.
And
as
your
friend
takes
in
the
art
that
you've
created,
you
hear
their
comments
on
how
beautiful
the
shapes
are,
how
much
they
appreciate
your
choice
of
color,
how
vibrant
these
colors
are.
Your
friend
zooms
in
on
little
details
that
you've
captured,
or
the
abstract
sense
of
movement
of
the
tree
that
you've
captured.
You
notice
just
how
much
care
you've
put
in
and
how
much
joy
it
looks
like
you
had
while
creating
these
drawings.
Your
friend
says
to
you,
wow,
it
really
feels
like
you
captured
the
personality
of
this
tree.
I'm
so
glad
you
had
this
opportunity.
Thank
you
so
much
for
sharing
with
me.
What
a
lovely
surprise.
A
lovely
surprise
that
you
got
to
find
the
tree.
A
lovely
surprise
that
these
tools
of
art
were
left
for
you
to
enjoy.
And
what
a
lovely
surprise
for
your
friend
to
be
able
to
enjoy
your
creativity.
There's
a
real
sense
of
appreciation
from
your
friend.
And
in
a
moment
of
inspiration,
you
ask
them
if
they
would
like
one
of
your
drawings.
And
they
reply,
yes,
I
would
love
one
of
your
drawings.
I
know
just
where
to
put
it.
And
they
describe
the
place
in
their
home
or
their
office
where
they'd
really
like
to
be
able
to
see
your
drawing
and
enjoy
it.
They
describe
how
other
people
in
their
home
and
their
workspace
will
also
have
the
benefit
of
enjoying
this
portrait
of
this
beautiful
tree
that
you
found.
And
you've
done
such
justice
to
this
tree.
You've
had
so
much
freedom
in
your
expression
that
you
feel
super
comfortable
about
this
idea
of
other
people
appreciating
your
art.
Maybe
you're
not
an
artist,
and
yet
you're
so
capable
of
creativity
and
connection.
And
you
notice
the
sense
of
pride,
maybe
even
a
sense
of
justice
that
is
good
and
right
to
spend
this
time
being
expressive,
connecting
with
nature,
being
creative,
noticing
just
how
good
it
feels
to
share
your
discovery
of
this
beautiful
tree
with
your
friend.
And
you
and
your
friend
continue
to
have
your
lovely
catch
-up
conversation,
sipping
your
drinks.
And
after
you
both
have
had
lots
of
chances
to
share
about
your
lives,
things
that
are
happening,
updates
on
relationships,
you
notice
that
it's
a
natural
time
to
say
goodbye,
you
and
your
friend
making
plans
for
a
future
hangout.
And
you
start
to
make
your
way
home,
waving
goodbye
to
your
friend,
noticing
the
sensation
in
your
body
of
what
connection
feels
like.
And
also
what
it's
like
to
be
really
vulnerable
with
someone
and
have
that
vulnerability
accepted
with
such
enthusiasm
and
interest.
What
a
good
experience.
You
feel
pretty
satisfied
that
it's
right
for
you
to
take
the
time
to
really
rest
and
relax
in
a
park,
to
give
yourself
this
gift,
this
opportunity
to
enjoy
nature
and
discover
such
a
beautiful
tree
and
how
generous
and
kind
it
was
for
this
unknown
stranger
to
leave
these
art
supplies
for
you.
What
a
lucky,
wonderful
moment.
And
what
a
surprise
it
was
for
you
to
share
your
creativity
with
your
friend.
What
a
good
day,
just
enjoying
your
stroll
on
the
way
home.
And
as
you
get
into
this
rhythm
of
your
stroll,
I
invite
you
to
start
to
return
to
the
shared
space,
the
space
where
your
physical
body
is,
the
space
where
this
physical
support
is
underneath
you
and
taking
your
time.
If
your
eyes
are
closed,
gently
opening
them
and
coming
back
into
this
room
together
and
giving
yourself
just
another
moment
to
appreciate
this
investment
of
time
connecting
with
your
creativity
and
your
intuition.
You'll
be
noticing
what
it
would
be
like
if
you
gave
yourself
more
of
this
time,
this
growing
awareness
that
you
deserve
to
spend
more
time
with
nature
and
that
nature
would
like
to
spend
more
time
with
you.
And
that
this
connection
between
you
and
nature
is
something
that
also
improves
other
people.
Sharing
our
experiences
in
nature
with
those
we
care
for
brings
connection
and
joy
to
them
as
well
and
may
inspire
them
to
also
take
this
time
to
connect
and
be
in
nature.