Let's begin by taking a moment to love your body.
We may close your eyes or keep them open with a soft gaze downward,
A few feet in front of you.
Settle into a comfortable sitting posture.
Let the belly and shoulders relax.
Today,
I will guide you through a practice of being aware of pleasant,
Unpleasant and neutral feelings.
Whenever an experience comes into your awareness,
You can look at it more deeply by acknowledging its feeling tone.
Feeling tones are not emotions.
A feeling tone describes what you're experiencing as pleasant,
Unpleasant or neutral.
A feeling tone can be attached to anything you perceive through your senses,
Including a thought.
By noticing the feeling tone,
You continue to deepen your insight into the nature of experience.
As you allow the eyes to close,
Focus on the sensation of the body breathing.
Concentrate on the breath,
Water dropping into a state of grounded mindfulness.
Include the whole body in your awareness.
Congress Spend a minute just noticing what arises in the body.
Don't judge anything as good or bad,
Just pay attention to the actual experience of feeling in the body.
Experience your present with the bodily sensations.
Expand your awareness to include feeling tones.
Acknowledge the feeling in the body and consider whether the experience is pleasant,
Unpleasant or neutral.
If you like,
You can do a body scan and notice the feeling tone for each plus in the body.
You include the sense of hearing in your practice.
As sounds arise in your awareness,
Note that you are hearing and observe the feeling tone.
Low or high Continue with awareness of the body and sound for the world.
Continue with awareness of the mind and mind of the world.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Finally,
Include the thoughts.
You don't need to dive into exactly what you are thinking.
Recognize when a thought is present and if there is a feeling tone attached to that thought.
Then open back up and wait for the next experience to arise.
Resting in open mindfulness can leave space for mental wandering.
Remember that you can always return to the breath as your anchor during this practice.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Don't hesitate to return to it for a minute or two in order to collect the mind.
If your mind starts to wander,
Return back to the breath using it as an anchor.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Continue with awareness of the mind and sound for the world.
Now take a few deep breaths and open the eyes.
Moving through your day,
See if you can notice feeling tones attached to what you see,
Hear and think.
The bell is invited.
