For a moment we will practice open awareness with naming what's arising.
So let's say you're noticing a sound and you name it,
Sound.
You're noticing a thought and you could name it thought.
You're noticing a body sensation and depending on what it is,
You name it heaviness or itchiness or pain.
Go back to your anchor,
That could be your breath or that could be the heavy place in your body.
Pay attention to where your mind goes.
When you refrain from following a story,
You invite your mind back to listening to your breath or feeling your breath or sensing that anchor,
Heavy place of your body.
And as if you were sitting on a bench in a nice park on a nice day,
You imagine that each thought or sensation is a person passing by.
Maybe they are loud and maybe they are demanding,
Asking for answers from you or questioning you.
Maybe they are just passing fast.
Maybe they are wearing some clothing that you're very curious about,
Wondering where they bought them.
Maybe those people are acting certain way with their children,
Let's say,
Or their dog and you find yourself very judgmental.
So imagining yourself on that bench,
Who is coming in front of you and passing,
Who is staying,
Who is passing?
Are you able to distance yourself enough from them that they are not disturbing your peace?
Are you able to not get so frazzled that you're starting to be judgmental?
Or that you feel the need to move?
Maybe you're seated on that bench and it's the same as you're sitting on your chair or couch.
Or maybe you're laying down on that bench.
Can you find some peace right there?
In the midst of all that is happening around you in that park.
Notice how pleasant it is to not have to enter conversation with those people,
To not have to interact.
Tell them,
You are you,
They are doing their life and you are living yours.
Let's take another moment right there in silence.
Noticing where you go.
Sometimes our body sensations are so loud we can't even hear ourselves breathe.
Sometimes the sounds around us are so light we can't seem to focus on our breathing.
And sometimes it doesn't matter.
For the next moment maybe visualize that place where your bench is at.
And acknowledge that you can come back to that imaginary bench anytime.
When you're driving and stuck in traffic.
When you are at work and dealing with crappy email.
When you are in front of students and needing a little break.
You can find that bench at any time.
Just need to remember it.
In a moment I'll ring the bell and we'll leave the bench and come back to our own bodies.
Pair of six
