Close our eyes.
Have a few breaths with our belly.
If you want to,
You can put a hand on your belly and feel it moving in and out.
This Zen technique of meditating is starting oxytocin in your body,
So you can feel when you breathe,
If you can feel some of that calmness pouring out from your belly out in your body.
Lightly massage your shoulders.
Notice how that feels in your shoulders,
And notice if this is bringing your focus to the shoulders rather than being in the head.
Lightly massage your thighs,
Finish that massage and just feel the calmness coming when you don't have any movements in your body,
And come back to your belly breath,
Feeling your belly moving in and out.
Notice what it feels like to be you right now.
Do you have any specific feeling in your body?
Is this feeling located somewhere?
Does it have a shape or a form?
Does it have a surface?
Does it have a color?
Is the feeling constant or is it shifting as you focus on it?
And what is it like for you to have this feeling in your body?
This phenomena called qualia,
What it's like to have this unique experience of being you right now,
What is that like?
We will now activate our senses.
So with closed eyes,
Let's dive into the visual landscape.
What visionary impressions do you get right now?
Is it pitch black for you or do you get any visual impressions of color,
Light?
Is your visionary field narrow or wide?
Is it tall?
Is the field shifting when you focus on it or is it constant?
Let's move ourselves from this visual landscape to a landscape of sounds.
Notice what sounds you get to yourself right now.
What are the most quiet sounds you can hear?
Can you feel that you are surrounded by this soundscape or are the sounds mainly in one direction?
Notice how the sounds are now part of your meditation rather than being something that is only disturbing you.
And notice if that attitude can be a seed to something in life,
An attitude to life rather than seeing disturbances,
Seeing it as part of your path.
Let's move to the sensory impressions through the skin.
Can you feel any pressure on your skin,
Maybe from below?
Notice if you can feel that you're held by the below or if you're more neutral to the pressure.
Can you feel skin towards skin somewhere?
Can you feel textile towards your skin anywhere?
Can you even feel the air or any temperature?
Let's move to the landscape of taste.
Do you get any taste impressions?
Can you locate where you get those and what they taste like?
Let's move to the smell.
Can you smell anything or what is it like to look for something but just get nothing back?
What is that like for you?
And come back to yourself.
What does it feel like to be you right now?
Can you locate any feeling in your body?
Where is it?
Does it have a shape or form or color?
Notice what it's like for you to have this feeling in your body.
Do you get the feeling for where you are located,
The you that is noticing these feelings?
Is that somewhere between the ears or do you get some feeling for where you are located?
What is it that is observing you?
And come back to breathing with the belly.
Think of a happy memory you have.
It can be days ago or years ago.
Visualize this memory as clearly and vivid as you can.
In this memory,
Do you have any people around you?
Visualize those people and visualize what you said.
You look like yourself as well.
Do you get any sound impressions in this memory?
If you have any people in this memory,
What is it about those people that you like the most?
What does it feel like to be you in this memory?
What are you like in this memory?
Are any qualities in you flourishing?
Can you feel that you're still carrying any of those qualities in your life today,
In the life going forward?
When you see yourself in this memory,
Do you have anything you feel that you want to communicate to yourself?
Is it any message that is coming to you?
You can communicate that to yourself through imagining,
Speaking to yourself,
Standing close to yourself,
Hugging yourself,
Whichever form you prefer.
Notice if there's any message from your previous you coming to your current you and come back to yourself in your current situation and feel what it's like to be you right now.
Come back to breathing with your belly.
The formal meditation together is finished,
But if you want to stay,
Just breathe for yourself.
I will be here for a few more minutes and you will notice people dropping off.
