This is a gentle looking meditation.
So find a comfortable way to sit,
Stand,
Or lie down.
And we're gonna begin by just looking gently around the space that you're in.
This can be done inside or outside.
Feeling safe is really important.
So being in a space where you don't feel like you're gonna be interrupted or disturbed in any major way.
And yeah,
Just looking around from left to right,
Up and down,
Noticing the space that you're in.
And starting to slow that down,
Just slowing down the looking.
You might move your head or just your eyes.
You might move your shoulders or torso a little bit.
That's slowing down again.
So you're really starting to notice the details.
And then starting to let your eyes land not on the objects you know will be there,
Whether you're outside and that's trees and buildings and cars,
Or you're inside and it's the big pieces of furniture,
The objects that you expect to be there.
But starting to notice the spaces in between those objects,
The shapes that are created by that negative space,
That space in between might be the shape between a desk and a wire,
The wheel of a car and a cub,
The legs of a chair,
Spaces in between.
Just looking for those shapes.
And again,
You might look to the left and the right,
Up and down,
But going slowly.
And then you might also look for the light and the dark,
The places where there's shadow.
And the shadow might be really defined or it might just be a real gentle shift in light in some areas of the space that you're in.
You might look for textures.
If you were to touch,
If you were to touch the objects,
The spaces,
The places around you,
Would they be warm or cold,
Hard or soft,
Rough or smooth?
So we're just checking out the spaces in between and looking for the detail in those spaces.
And if it's possible,
Letting go of any judgments or ideas about how this space should be or what we like or don't like.
Maybe you're in your home space and it's easy for the mind to think about what we should pick up or move or clean.
Seeing if you can put down those ideas,
The analyzing,
The shoulds,
About the space that you're in.
Just let your mind notice those little shapes and light and dark areas of the room your eyes might not normally land on.
Notice the detail as if it's just completely new to you.
And perhaps it is.
See if you can do this noticing without creating too much tension in the muscles around the eyes,
The face,
The neck,
The jaw.
Let the movements be gentle as well as slow.
Just noticing.
You might find that there's one place that your eyes can rest.
Something interesting,
Perhaps even something lovely.
A little ball of fluff or the way the light hits a cup.
Maybe exploring that one place.
Just that one place for a little longer.
And you might start to allow your eyes to blink a little bit more slowly so they get a little longer moments of rest.
And you can notice that too.
The movement of the eyelids across the eyes as the room or the space that you're in becomes available to take in.
And slowly not available as the eyes open and close very slowly.
And again,
Just looking to the left,
Not straining the eyes,
Just looking to the left.
And then looking to the right,
Not turning the head necessarily or straining the eyes,
Just a gentle glance over to the right.
Maybe taking a deeper breath if it feels like it would be comfortable to do so.
And remembering that this gentle,
Slow noticing the spaces in between is always available to you.
Just a way to slow down the mind and the nervous system for a moment.
Coming back into the rest of your day.
I hope it's a good one.
Thank you for listening.
