Dissolving distraction.
Take a breath into your belly right now.
As you take a breath,
Notice your distraction.
Ask yourself,
How does it feel to be distracted right now?
What are the qualities of distraction?
Feel them.
Investigate directly.
How does it feel to be distracted right now?
Does it feel like a monkey mind,
Jumping around from things to things?
From obligation,
From milestones,
From deadlines.
From things we want and things we don't want.
Notice the mind is not collected,
It's diffuse,
It's scattered.
It can feel like a hundred thousand thoughts fighting for attention.
And that doesn't feel very good.
Notice the emotion attached to being distracted.
Just allow it to be that way.
Behind or underneath the surface of distraction is a resistance to being distracted.
But if we allow ourselves to just be distracted in this moment,
Then that subtle resistance,
Subtle violence towards ourselves for being distracted,
Allows distraction to dissolve.
Loosen up,
Fall away.
Allow yourself to be distracted.
You may find that the volume of these distractions become quite reducing size,
Reducing drama,
And instead be more curious about what remains.
Notice that even distraction changes,
Moves,
Evolves,
Dissolves.
Dissolving distraction by just allowing it to be that way,
Without resistance.
Now take a breath into your belly as we shift this practice into a hardware reset that dissolves distraction in our felt experience.
So take your left hand karate chop point and with your right hand end of your fingers,
Tap.
Tap the base of the left hand's karate chop point.
In so doing,
Breathe into the belly through your nose and out the mouth as if you're breathing out a straw.
Let's do this again,
Breathing into the belly whilst continuing to tap out the straw.
Now change hands to tap the right karate chop point in the right hand.
Notice the direct experience of tapping as you breathe into the belly through your nose and out through the straw.
Once more,
We will change it up every time we breathe twice.
And the next move now is tapping the top of your head with both hands together,
Breathing into the belly,
Right at the centre of your head,
Out through a straw,
In through the belly,
Out through a straw,
Slowing down your out-breath through the straw.
Once you've breathed here twice,
Twice the cycle,
Drop your hands and with one hand,
Two fingers,
Tapping the centre of your eyebrows,
Where your eyebrows could meet,
Just below or just on your forehead,
Breathing into the belly,
Out the mouth,
Out the straw,
Closing your eyes and noticing a subtle dissolving into the body,
A clearing,
Appearing beyond thought,
Continuing to breathe into the belly and out through the straw.
Now,
Two hands,
Either side of your temples,
Either side of your eyes,
In the belly,
Out the straw,
In the belly,
Out the straw,
Either side of your temples.
Now slowly move the tapping to be just underneath your cheekbones,
Underneath your eyes,
In the belly,
Out the straw,
In the belly,
Out the straw,
Dropping to one hand just underneath your nose and above your lip,
In the belly,
Out the straw,
Really being curious about the tapping experience and now just above your chin,
Below your bottom lip,
In the belly,
Out the straw,
Really feel it,
Notice this experience of wellness now,
As you breathe into the belly,
Out the straw,
Now drop both hands to tap the collarbones,
The fleshy part of the collarbones,
Just below the bone,
Breathing into the belly,
Out through the straw,
Well done,
Keep going,
Into the belly,
Out through the straw,
Last stage,
Cross your arms and tap just underneath your armpits,
The side of your laterals,
Breathing into the belly,
Trying to drop your shoulders and out through the straw,
In through the belly and out through the straw,
For one last breath,
Make it count,
And as you complete this,
Immediately drop your hands on your lap and stay stable like a mountain with your eyes closed,
Notice what remains in your direct experience in your body right now,
See for yourself,
Is there more liveliness,
Radiance in your body,
Especially in your arms and upper torso and head,
Like wave-like energy,
That's kind of yummy,
Notice,
Do you have less thoughts now,
Less distraction,
Much more effortless ease and equanimity,
Right here,
Now allow this bubble that's formed around your head,
Neck,
Shoulders and upper torso,
Chest and back and arms,
This bubble of knowing can move with the intention of awareness,
Allow this bubble to drift into your belly and lower back,
Including your organs and bones,
As if this is the location where you know from,
It's not a tension stretching down from your head,
This is where you know from directly,
Having unhooked awareness from distraction,
We're now in the awareness of presence,
Of the felt experience of your belly and lower back,
There,
And allow this knowing bubble to drift into your hips and your pelvis and the felt experience of sitting on the seat,
Feeling the vibrational qualities here that we didn't notice before and allow this bubble to drift into your upper thighs,
From within and around,
Both thighs together,
This is where you know from,
This is what you know as,
From this location,
As this location,
Allow awareness,
This bubble of knowing to drift into your knees,
Both knees together and as you set this intention,
Notice immediately that your feet come on line even before we've gotten there,
But allow this bubble to compassionately and lovingly drift into your calf muscles and shins,
The bones,
The organs,
The muscles,
The tendons,
All the parts of the body that serve us without complaint,
Drifting this bubble of knowing into your ankles,
Upper feet and both feet together,
Now notice where is distraction,
Check for yourself,
Do you feel more grounded,
More gathered,
More peaceful,
More equanimous,
More able,
More ready,
More full,
More worthy,
When we shift in this way to the background of our experience,
We bring it into the foreground and the background is awareness,
The ground of being which holds everything with compassion,
Never any judgement,
Accepting,
Lovingly,
Without condition,
Your true nature and from this ground you can direct your attention onto whatever you need for the rest of your day,
Moment by moment,
After all there's only one thing happening Practicing like this is compassion for ourselves and compassion for our mind which tries really hard to keep everything under control,
How would it be if everything was already under control,
Beyond our expectations,
And what appears and what arises is happening for us,
Receive this gift,
This blessing,
And be more available beyond distraction Take a few belly breaths now,
And bring the practice to a close,
Slowly stretch out your body,
And thank you for your practice
