A little bit of an investigation,
An inquiry into what we're calling feeling tones,
Which is the second foundation of mindfulness.
So the first little while will be just general guided breath,
Body awareness practice,
And then I'm going to ask you to just open up a little bit to some other layers of awareness.
So that's the invitation,
Right?
What you do is up to you,
But that's the invitation.
So finding a posture that's workable and sustainable.
It's helpful to allow the eyes to close.
And just settling in this sitting,
Breathing body.
Allowing the stories to just be in the background of the mind,
Or better yet,
In the past.
As we aim the attention here,
This breath,
This body.
Let's go to the listen.
Taking a few moments and just aiming the attention on this breath,
This experience of breathing,
This body awareness.
Simple instruction,
When breathing,
Know that you're breathing.
Know that you're breathing in,
Breathing out,
Know that you're breathing out.
Not for this.
Again and again,
Collecting the attention.
Breathing in,
Know that you're breathing in.
Breathing out,
Know that you're breathing out.
Another way I like to think about this is aiming the attention on this experience of breathing and then sustaining that attention for as long as possible.
Just that simple.
Then when we recognize it's wandered off,
No problem.
Just aim and sustain again.
Breathing in,
Out,
And again.
Breathing in,
Out,
And again.
Breathing in,
Out,
And again.
Breathing in,
Out,
And again.
Breathing in,
Out,
And again.
Breathing in,
Out,
And again.
Breathing in,
Out,
And again.
Breathing in,
Out,
And again.
Breathing in,
Out,
And again.
Breathing in,
Out,
And again.
As the mind settles,
The body relaxes,
Or not.
The invitation is to begin to open to the feeling tones of experience.
Breath,
Sound,
Body,
What's described in the teachings as the external or the internal feeling tones.
So you hear a sound or you think a thought.
Is there a subtle or gross vibration or feeling of pleasant,
Unpleasant,
Or neither?
Sometimes described as neutral.
So we'll take the rest of this period using breath and body awareness,
But also opening to the sense doors.
So all of the ways that we get input through the senses.
And just opening to the subtle vibration of pleasant,
Unpleasant,
Or neither pleasant or unpleasant.
This isn't a thinking,
This is an exploration,
It's a being.
.
Pleasant,
Unpleasant,
Neither.
Again and again.
Allowing the breath to be the anchor.
And opening up to the sense doors.
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