This is a guided meditation for practice number seven,
Embrace naked reality.
Take a moment to settle into your seat.
And with your eyes wide open,
Notice the room you're in.
What's the lighting like?
What are some of the objects that you see?
What's the felt sense in the room?
Is it peaceful,
Cozy,
Stark?
Notice noticing.
With the eyes open,
Name three objects that you see.
Good.
Now,
Bring your awareness to what you hear.
Get really curious with the ears.
Name three things that you hear.
Keeping the eyes and ears open.
Notice what can you smell?
Is there a name for that smell?
And now,
What do you taste?
And as you explore your taste,
What does the inside of the mouth feel like?
Shifting your awareness,
Begin to close your eyes and notice behind the eyelids,
Is there still sight?
Is there color?
Contrast?
And a deeper invitation into the body.
How does your physical body feel right now in this moment?
If there's a discomfort present,
You can name that.
Notice how the mind wants to tell us a story about physical discomfort.
Notice the story,
But come right back.
What is it you feel right now in the body?
Are there any good sensations in the body?
Areas that feel warm and free and at ease?
You can name those.
And now,
Shifting to an awareness of the emotional body.
Are there any emotions present?
If there are,
You can name those.
Understanding if any storylines come along with the emotions,
You can name those too.
But come back to an awareness of just scanning the emotional body.
And now,
Turning your focus towards your thought body.
What thoughts are here?
Circling through the mind.
Are they familiar?
Have you heard their story before?
Or is there a fresh new curiosity?
Just noticing.
Are you here in this moment?
Or have you traveled to the past or the future?
Inviting a gentle curiosity to the landscape of this present moment just as it is and as it is not.
Gently now again open your eyes and notice what has shifted.
Namaste.
