So finding yourself a comfortable seated posture.
Taking the attention to the breath.
Perhaps allowing the breath to calm you and settle you.
And for the last time on this course,
Bringing to mind the metaphor of the wheel of awareness.
From that hub of pure awareness,
A plane of possibility.
Directing that spoke of attention to the five senses.
Just for one or two breaths each,
Noticing,
Hearing.
Sight.
Smells in the nostrils.
Tastes in the mouth.
And the sense of touch,
Anything you can feel touching the skin from top to toe.
Moving that spoke of attention now to the interior of the body within the skin.
So noticing muscles and bones,
Ligaments,
Tissues,
Joints.
Starting from the top of the head.
The skull and face bones.
The muscles of the face and scalp.
The neck.
The shoulders.
Streaming the awareness down the arms through the elbows and the wrists and the hands and fingers.
Right down into the tips of the fingers.
Noticing muscles and bones in the torso.
The ribs,
Shoulder blades,
Muscles in the chest wall,
Muscles in the upper back.
Muscles in the abdominal wall and lower back.
The spine.
The pelvis,
The pelvic floor muscles,
The buttocks.
Streaming the awareness down the legs,
Knees,
Ankles,
Feet and toes.
Bringing attention now to the gut,
The digestive system.
Noticing sensations in the belly,
In those swirling intestines.
The stomach at the top of the belly and the esophagus travelling through the chest,
The throat and into the mouth.
Moving attention to the breathing.
Noticing the air coming in and out of the nostrils.
Perhaps in the sinuses and the cheeks.
Perhaps down the throat and down into the lungs,
Noticing the lungs expand and contract.
And moving the attention to the heart,
The heart area.
Perhaps placing a hand on the heart if that feels supportive.
Moving the attention now to mental activities.
So expanding that awareness,
Perhaps you can think of the spoke as much bigger,
Or maybe you can think of the spoke as darting around to various mental activities.
Noticing thoughts arising,
Staying and falling away.
Noticing if they're audios or visuals,
Where they are.
Just for another short while,
See if you can notice really carefully the space between thoughts.
Where perhaps you're dropping into that plane of possibility,
The hub of awareness.
