And beginning by finding a comfortable position.
Something that for you feels upright,
Naturally dignified,
Relaxed and stable.
Or if you like,
You could also do this practice standing or lying down.
Not taking any extra support you may need to be comfortable.
If you like,
Gently closing the eyes so they can remain open and downcast with a soft gaze.
Noticing this transition,
Beginning to turn the awareness inward.
Noticing how that happens for you.
As you're ready beginning to sense any physical,
Tactile sensations all along the surfaces of the skin from head to toe.
Noticing the contact points between the seat,
The support,
The feet,
The hands.
The air temperature on the skin,
Sensations of heat or coolness.
Perhaps movement of air around you.
The weight and texture of clothing.
Passage of air through the nostrils,
The parted lips.
Skin is the largest organ in the body.
So with a gentle curiosity,
Noticing anything that can be sensed on the surfaces of the skin from head to toe.
As you're ready beginning to sense deeper into anything you may feel internally.
This introceptive awareness.
Very natural part of being human.
Alerting us when we need to use the restroom,
When we're hungry.
Gently noticing the internal landscape.
Sensation subtle or not so subtle.
Perhaps sensation around digestion,
Pulsing,
Tingling,
Tightness,
Tension.
Numbness,
Aliveness.
Maybe finding the heartbeat.
Maybe not.
You may notice the mind wandering.
Thoughts and other distractions arising.
It's no problem.
The mind's function is to think.
So when it does,
Gently noticing that quality of distracted mind.
Celebrating that moment of mindfulness and coming back.
Coming back to the body.
Coming back to this river of sensation.
And again.
Noticing thoughts and other distractions with a light touch.
Like a feather touching a bubble.
And gently coming back to the sensations,
The body.
You sense still along the surfaces of the skin.
As well as anything internally.
Sensation tends to enter the awareness as pleasant,
Unpleasant,
Neutral.
Comfortable,
Uncomfortable.
There may be curiosity about that.
Do as best you can.
Letting the experience be as it is.
Not needing to push anything away or cling on.
Since we're lay a practice of equanimity.
Thoughts arise and dissolve.
Sensations,
Distractions,
Sight,
Sound,
Smell,
Taste.
All of it arising,
Dissolving.
Clouds passing in the sky.
Gently holding it all in open,
Spacious,
Passionate awareness.
With the vast open sky.
Holding all weather.
Now just being.
Resting.
Resting and being.
Giving yourself this rest.
Acknowledging this unique moment of being.
Beginning to close the practice.
Sensing the body,
Breath.
Sensing the weight and the gravity.
Contact points.
Connection to the earth.
If you like,
Closing some acknowledgement or gratitude for yourself.
Taking this time to practice.
Taking the goodness of your own intention.
Inviting this presence with you into the next moment of your day.
As you're ready,
Opening the eyes and taking in the space around you.
I'm wishing you well the rest of your day and into your evening.
Thank you.
