Start by taking a moment to find a comfortable position to sit in a posture that you feel relaxed and get alert.
Let the hands rest easily on your knees or the laps.
Let the eyes close gently.
Soften your forehead.
Temples.
Let the hands rest on your knees or laps.
Act of soft smell in the corner of your lips.
Relax your neck and shoulders.
Let's take a few deep breaths.
Breathe in deeply,
Feeling the expansion of the body.
Breathe out slowly,
Feeling the contraction of the body.
Return to the natural breath.
As you breathe in,
Notice that you are breathing in,
Feeling the sensation arising from the breath.
Notice the pause between in-breath and out-breath.
As you breathe out,
Notice that you are breathing out,
Feeling the sensation arising from the breath.
Notice the tiny pause between out-breath and in-breath.
Let the hands rest on your knees.
Let the hands rest on your knees.
Let the hands rest on your knees.
Let the hands rest on your knees.
Let the hands rest on your knees.
Now,
Move your focus from the breath to the sound around you.
Listen to any sound around you.
Give your whole attention to the sound inclusively.
Purely listen without pause or association.
Let the hands rest on your knees.
Let the hands rest on your knees.
Let the hands rest on your knees.
Let the hands rest on your knees.
Let the hands rest on your knees.
If thoughts take you away from listening,
That's okay.
Simply notice your reaction to sound.
Drop any thoughts.
Invite your attention back to the sound.
Let the hands rest on your knees.
Let the hands rest on your knees.
Let the hands rest on your knees.
Slowly,
Let the hands rest on your knees.
Open your eyes.
Now,
Move your focus from sound to vision.
Look around you.
Give your full attention on anything you see inclusively.
Without words,
Without association,
Simply look without you.
Let the hands rest on your knees.
Let the hands rest on your knees.
Let the hands rest on your knees.
Let the hands rest on your knees.
I think I showed you how to read your own mind while reading your gut indigenous language.
Notice whether you are still looking.
If not,
Drop any thoughts,
Images,
Come back to this moment,
And simply look,
Just look.
If you are still looking,
Drop any thoughts,
Images,
Come back to this moment,
And simply look.
If you are still looking,
Drop any thoughts,
Images,
Come back to this moment,
And simply look.
If you are still looking,
Drop any thoughts,
Images,
Come back to this moment,
And simply look.
If you are still looking,
Drop any thoughts,
Images,
Come back to this moment,
And simply look.
If you are still looking,
Drop any thoughts,
Images,
Come back to this moment,
And simply look.
Back to your breath.
Inhale,
Feel the expansion of the body.
Exhale,
Feel the contraction of the body.
Exhale,
Feel the contraction of the body.
Exhale,
Feel the contraction of the body.
Exhale,
Feel the contraction of the body.
Exhale,
Feel the contraction of the body.
Exhale,
Feel the contraction of the body.
Slowly bring the awareness back to this room.
Feel into the body.
Figgle the fingers and toes.
Stretch your arms and body.
Slowly open your eyes.
