Hello and welcome back to Nalu Mind the Flow.
So grateful to have you here.
If you're joining for the first time,
Welcome.
If you are returning from a previous time,
Welcome back.
Today is day 12 and we continue to follow Nalu,
Our fictional character who lives on an island by the sea and has noticed that the wave patterns that are out there in the world or the flow patterns that are out there in the world might be similar to the wave and flow patterns in their own lives or or maybe in their own breath or in their own body.
So we've been studying the breath now for over a week and today we're going to follow Nalu as they start to expand and explore more of the sensations that are happening related to the breath and then also related to the body.
So welcome.
Grateful to have you here today.
Please sit back and relax.
If you'd like to have your eyes open,
You're welcome to.
If you'd like to have your eyes closed,
That's perfectly awesome as well.
The best thing to do is to feel comfortable and however that is for you,
Then that's great.
And so as we've done in previous days,
Let's just zoom in,
Zoom inside,
Come inside to the breath and just notice the breath as it goes in and out of the body.
We have a lot of practice at this now.
We've both let the breath come in and out naturally and we've taken control of the breath and taken deep breathing,
Purposeful breathing.
So you're welcome to do either of those that that you need to get you into a zone where you are starting to start to feel the flow,
The natural flow.
So whether that's letting the breath move in and out naturally or taking a couple of intentional breaths,
Now's the time to do that.
And then as you settle into your natural flow and your natural rhythm and you start to notice the breathing that's happening all by itself as the air comes into the body and the air moves out of the body,
You again zoom into that spot just below the nose and you start to notice the sensations that are happening there.
One of our members in a previous day called it they would know what it would feel like to have a mustache and so that might be a way to think about it that's kind of fun.
So Nalu's thinking about what it's like to have a mustache.
But just noticing that sensation there on the upper lip and just observing that sensation as it happens.
If there's no sensation there,
That's totally fine.
Just observe the breath going in and out.
And if the mind begins to wander out a little bit,
That's no worry.
Just bring it back.
Bring it back to the attention on the breath and our mindful mustache.
Some of the kinds of sensations that you might be feeling as the breath moves in and out is you might be noticing the touch of the breath on the nose.
You might be noticing the warmth or coolness of the breath as it moves in and out.
But the important thing is that it can be any sensation at all.
The important thing is that you're just there focusing your curiosity and attention on feeling a sensation.
And as we've mentioned before in previous Nalu journey experiences,
Sometimes the body is producing other sensations at the same time.
And so today we're going to start to branch out from the mustache and we're going to start to feel other sensations that are happening.
So at this time it's okay to start to explore around the nose area.
You might want to explore around the nose area or the cheeks area or the chin and the mouth area.
And just move your attention slowly,
Very naturally.
Almost you can be guided by the sensations themselves.
Just very naturally observing anything that you might feel,
Anything that might be cropping up anywhere in the face area.
So just noticing the face area and observing and watching.
And when Nalu talks about sensation,
When they think about sensation,
This can represent pretty much anything.
This could be a dryness that you're experiencing or maybe a moisture.
There might be an itchiness or scratchiness.
You might be feeling some kind of pressure perhaps.
Or maybe there's some tension where muscles are holding on to some thought or emotion.
And the point now is just to observe those as they happen and notice if they change over time.
Notice if they have a wave pattern of their own perhaps.
Maybe there's a flow that's moving as you slowly move your attention around the facial area and just notice any sensations that you might be having.
And it's okay to react to those sensations.
If you have a little itch and you need to scratch it,
That's fine too.
And it's also okay to just observe the sensation and watch it play itself out and notice how it transpires.
And if you want to continue to explore around,
If you've moved around the face a little bit and you've explored,
You're welcome to move toward other parts of the head and notice the sensations that might be happening there.
Just slowly scanning and moving about the head area,
Maybe even a little bit into the neck.
Today we're going to stay centered around near the breath.
So we've spent so much time recognizing the breath and observing the breath.
We're going to stay near the breath and just move around the head,
Face,
And neck area and experience any sensation that you might be having.
Whatever it is,
Just experience and notice it happening.
And as we move around the face and the head,
We've expanded out from noticing sensation around the nasal area to expanding around the face and the head.
It might be surprising to you.
You may be surprised that there are sensations there or you may be surprised at their variety or intensity and that's totally okay.
At any time you can come back to the room and open your eyes or start experiencing more stronger sensations like sounds or activities that are happening around you.
And now as we reach the end of day 12 of Nalu,
You're welcome to come back to the room to full awareness and to being alert and relaxed and awake and feeling ready for the rest of the day hopefully.
I'm hoping that folks have enjoyed today's Nalu journey and I would look forward to seeing you on another day.
Thank you so much for being here.
