In this practice,
We won't simply attend to sensations,
We'll deliberately select the appearances that bring about a pleasant feeling,
No matter how small or subtle.
To begin the practice,
Breathe in your own natural rhythm.
Allow yourself to find a posture and a sense of stillness in your body that reflects your own inherent dignity.
This is also a perfect moment to establish a positive motivation for your practice,
Like aspiring to manifest goodness for yourself,
For all beings,
And for the natural environment.
If it's comfortable,
Soften your gaze and allow yourself to keep your eyes open just a bit.
And if it's available to you,
I invite you to relax your body more and more with each outbreath,
Gently becoming aware of the stillness of your body.
Letting go of mental stories arising in the space of your mind,
Connect to the silence beyond them.
Simply but firmly release any chaotic activity arising by resting in clarity and cognizance connected with the spaciousness of the mind.
With this natural relaxed state as our foundation,
I invite you to open your awareness to what arises across your five fields of sensation.
Let's briefly go through them together.
If it's available to you,
Begin with the visual domain.
As you take in details in the field of your vision,
What feels good to you right now?
Without building an elaborate conceptual story,
Simply abide with the visual appearance and accept pleasure from what matters to you.
And if it's available to you,
Explore what feels good and the domain of sounds,
Knowing that silence too can bring about great pleasure.
And now explore what,
If anything,
Is available in the domain of smells.
And what,
If anything,
Is giving you a sense of pleasure in your taste right now.
Finally,
What feels good in the tactile experience of your body?
Noticing that joy might arise from within,
Such as from the subtle beating of your own heart,
Or it might come from outside of you through subtle contact with objects like the fabric of your own clothing.
Now open your awareness to all the senses you have available to you,
And keep your attention on the sensory appearances that bring you joy.
However subtle or small,
Stay with them.
Harvest that enriching joy with a sense of appreciation.
Let it sit there forever.
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