During this practice you will train to observe all six sense categories in a relaxed way.
Start by settling into your practice posture,
Remaining comfortable and attentive,
Noticing unnecessary effort within your body manifesting as bodily tensions in your eyes,
Jaw,
Shoulders or the rest of your body.
Giving permission to let go of that effort and enjoying that relief from letting go.
Taking advantage of the relaxation on every exhale,
Softening the whole body and tuning into that increased relaxation that may arise within your body.
Good,
We will now start observing all six sensory categories hearing,
Seeing,
Feeling,
Smelling,
Tasting and thinking.
We will be using a six step noting process.
Recognize,
Labeling,
Relax,
Observe,
Release and repeat that process.
To begin with,
Releasing the attention of your mind,
Allowing it to naturally become aware of any experience,
Recognizing which experience is currently predominant.
Label it according to its sense category such as there is seeing,
There is hearing,
Feeling,
Smelling,
Tasting or thinking or when there's absence of activity,
There is stillness.
Labeling in a gentle way.
Next relaxing,
If you notice there's something to relax,
The body tensing up,
The mind struggling,
Trying to achieve something and you may relax all these efforts with your next exhales.
Then be with the object for a while,
Could be three seconds or more.
Everyone finds their own style and there's nothing special to do with the object apart from knowing that you're aware of it.
Finally release the object,
Allowing your attention to wander freely to the next object and repeat that process.
Recognize,
Label,
Relax,
Stay with,
Release,
Repeat.
There is no better or worse in this practice.
All experiences are equally welcome.
From joy to sadness or anger to kindness,
From comfort to pain,
Noise to stillness,
All are equally welcome.
Learn how to not resist and allow all experiences to be whichever way they want to be.
Recognize whatever is present,
Label it,
Relax,
Be with it for a while and then release and repeat.
Finding your own comfortable pace,
You choose your rhythm,
Deciding to stay at one object for a few or more seconds.
As long as you're aware of having an experience in a relaxed way,
You're doing good.
Sometimes there may be multiple sense experience at the same time.
Then choose the predominant one.
In any case,
As long as you are aware of any experience in a relaxed way,
Predominant or not,
You're doing good.
There is nothing special to do,
Only acknowledging the current experience in a relaxed way.
As we transition out of this practice,
Know that you're able to become present and relax in daily life.
Thank you for practicing with me.
