Noticing colors.
So we're going to start this meditation with eyes closed before opening them up to look at colors all around.
So gently bringing your eyes to a close right now.
And just arriving in this moment,
Letting go of anything you've been doing until now.
And taking a long,
Slow breath in through your nose.
And if it feels appropriate,
A soft sigh out of your mouth.
Inhaling,
If you don't want to sigh,
You can just.
.
.
Purse your lips slightly and exhale.
Letting your shoulders drop.
Your jaw softened.
And then gently opening your eyes.
Bringing your attention.
To any colour.
So literally just looking around.
Inside,
Outside,
Just noticing any colours that jump out at you.
We're just letting your gaze move around softly and slowly.
So,
You're not searching or focusing too hard.
What colours can you see?
You might notice the obvious ones at first.
Be a bright cushion,
Green plant.
Just keep letting your eyes wander.
And then starting to pick out more subtler shades that you might usually overlook.
Might be different tones of green and different leaves or grass.
The bark of the trees.
Even wallpaper where it might be more faded or more vibrant in different places.
And now just bring in your eyes to a close gently.
Visualizing a color,
Could be your favorite color or any color that wants to come up right now.
And let's just connect this to how your brain works.
So,
You know that red car analogy,
If you're looking to buy a red car and then suddenly you see red cars everywhere.
And this is the brain's filter system,
Which is constantly deciding what's relevant and what we should ignore.
This is called attentional bias.
And it's useful because we can't take all the information in all of the time.
But it also means that we can miss a lot.
So we might walk through the world and never notice,
You know,
The autumn leaves or the purple flecks in a stranger's scarf or the glow of gold on a book cover,
Unless we choose to notice.
So right now,
You're retraining your brain,
You're widening that filter colours.
So,
You're telling it,
This matters,
This colour,
This aliveness.
So gently opening your eyes.
Let's just continue.
See if you can spot something that's yellow.
I've got a bright yellow balloon with a big smiley face right in front of me.
And some beautiful dandelions outside.
What can you see?
Anything?
And then,
Let's look for blue.
What can you see that's blue?
It's a sunny day here so we've got a nice blue sky.
Lots of other blues.
Just keep letting your gaze just wander around.
Now just letting your gaze wander around,
Looking for any other colours that jump out at you.
Or even more.
Subtle ones.
What association does each colour bring to you?
Does it feel warm or cool or soft or vibrant?
You don't need to analyse it,
Just feeling it,
Letting it be a part of your experience.
Okay,
You can choose to either finish this practice with eyes closed or open.
But let's finish with a little intention to notice more colours around and about,
Just going about your day,
Being open to those more subtler tones,
Maybe even in grey,
Maybe the roads.
Not any walls.
Okay,
And then let's finish off with a few deeper breaths again.
Breathing in through your nose and then a nice sigh out or breathing out through pursed lips.
One more big breath in.
And one more big breath out.
And then if your eyes are closed.
Opening them up.
And having a last look around at your colours.
