Welcome to a feeling tone meditation.
Taking a moment now,
I invite you to find a comfortable posture,
Allowing the eyes to gently close or unfocusing your gaze,
Noticing the breath in the body,
Finding where in the body you feel your breath the most now,
Placing your attention wherever you feel the breath the most in the body,
And staying with this ebb and flow.
If you'd like,
You can place your attention where the points of your body contact the surface that you're resting upon.
And when you feel ready,
Like a camera lens,
Expanding your awareness to the entire body,
Sensing sensations in the body that arise,
No need to make any sensations here,
Just noticing what is,
Maybe sensing warmth,
Coolness,
Tightness,
Pressure,
Simply observe the body here now.
Now,
Scanning these sensations,
The body,
For something pleasant,
A sense of ease,
Comfort,
Locating a pleasant feeling and placing your attention there.
This pleasant feeling of the body,
Exploring,
Maybe noticing where this sensation begins,
Exploring its outermost boundaries.
And if the mind begins to wander here,
Simply observing the mind has wandered,
Then gently bringing it back to the felt sense of this pleasant feeling.
See if it's available to you to simply observe this feeling,
Noticing any judgment arising,
Noticing any want to stay or push away.
Opening up the attention now to the entire body and scanning once again for an unpleasant feeling.
Maybe this shows up as pain,
Tension or tightness,
Discomfort,
Selecting this unpleasant feeling and placing the attention there.
Noticing any reluctance or hesitation,
Maybe even a story or narrative that's made here of not being able to stay with this unpleasant feeling.
Maybe that's true for you,
And if so,
Just noticing.
And while with this unpleasant feeling,
Taking some time to explore and get to know it,
Maybe exploring its intensity,
Its rhythm.
Noticing here the habit of the mind as you're placing attention on this unpleasant feeling.
Is the mind seeking to travel?
Is there judgment here?
No need to get caught up,
Just noticing.
Opening the awareness again now to the entire body and scanning for a neutral feeling,
A sensation that is not pleasant nor unpleasant,
Just a sensation.
When you discover a neutral feeling,
Placing the attention there,
Exploring this neutral feeling or its center and its outermost boundary,
Maybe even noticing any difficulty maintaining attention here.
Again,
Opening up the awareness to the entire body.
As you're sensing the body here now,
Placing the attention in the areas of the body that are in contact with the surface you're resting upon.
Maybe the area at the back body,
The back of the arms,
Feeling the surface on which you're resting,
Supporting you now.
Staying here with this felt sense of support,
Or if you choose,
Coming back to the felt sense of the breath in the body where you feel it the most now.
Maybe it's in the ebb and flow of the breath through the nostrils or the throat or the expansion and contraction of the chest or the belly.
Wherever it is for you that you feel the breath the most,
Placing your attention there.
As we come to the end of the meditation,
You'll hear the sound of the bell.
I invite you to open your eyes,
Focus your gaze,
Perhaps prior to moving your body.
A practice of taking any meditation insights from your meditation into your day.
And now,
The sound of the bell.
