For the purpose of this audio recording,
Both mindfulness of thought practice and big sky meditation practice are utilized as one practice.
Enjoy.
So settling in to a posture,
Sitting or lying down,
Allowing the back to be upright,
But not rigid.
In this practice,
We both use the mindfulness of breathing and this body awareness together to look a little deeper into what's happening in our experience.
So beginning with this focused awareness on the breath.
Breathing in.
Know that you're breathing in.
Breathing out.
Know that you're breathing out.
Connect with the breath at either the tip of the nose or the rise and fall of the belly.
When the attention strays off the breath,
Gently bring it back to the focus of this meditation.
Breathing in.
Breathing out.
Feeling tones.
This awareness of the sensations of pleasant,
Unpleasant or neutral.
We may recognize these with each thought,
Each sensation in the body.
So just as the breath is arising and passing away,
Just as sensations in the body are changing,
So are thoughts as they arise and pass away.
We can stay connected to our anchor,
The breath and the body,
And actually allow thoughts to move through our experience like clouds through the sky.
These feeling tones,
They may be felt with the breath,
With thoughts,
With feelings.
Seeing if we can just label thoughts or feelings as pleasant,
Unpleasant or neutral.
This is the practice.
Bringing awareness to the feeling tones in your mind and body again and again.
Contemplate the moment to moment experience of pleasant,
Unpleasant or neutral.
Seeing thoughts and feelings as clouds through the sky,
As the weather,
Always changing,
Not always pleasant,
Not always unpleasant,
Sometimes just neutral.
Can we breathe into this experience?
Feeling the changing nature of feeling as well as thoughts and sensations.
