Today we're going to focus our practice on sensations in the body,
Whether they're physical or emotional.
These may include touch,
Smell,
Or taste.
We'll call these types of sensations feel.
So we'll be allowing our attention to float freely around our body,
And when our attention lands on a feel sensation,
We'll note it and label it.
Noting means to clearly acknowledge it and then focus intently on it.
Labeling is when we say the label in our mind or out loud as we note it.
So we'll acknowledge a body sensation,
Label it as feel,
With a calm neutral tone of voice,
Whether in our mind or aloud,
And then soak our attention into that sensation for a few moments,
Unless it disappears immediately.
In that case,
We'll just say our label and move on to the next sensation we notice.
Let's begin.
Start by settling into a sitting posture with a lengthened back.
You can sit in a chair or on a cushion or whatever's comfortable.
Relax any tension in your shoulders and your jaw.
Let your hands rest comfortably in your lap or at your side.
Let your eyes gently close if that's comfortable for you.
If not,
You can leave them open,
But gaze downward so you're not looking at anything in particular.
Bring your attention to body sensations.
When you find one,
Clearly acknowledge it.
Say the label feel in your mind and then explore that sensation with your full attention for a few seconds.
Let that sensation go and once again let your attention float freely in the body until it settles on another sensation.
Note it and label it again.
Just repeat this process for a few minutes.
If you get distracted,
Don't worry about it.
Just notice that and return to noting and labeling feel.
Each time you notice a feel sensation,
Concentrate deeply on it.
Explore every detail of each sensation you observe.
Get to know its location,
Size,
Shape,
And any other quality you can detect.
Remain open to any sensation you feel.
Whether it's pleasant,
Unpleasant,
Or neutral,
Maintain the same welcoming attitude towards it.
No resisting,
No clinging.
If your attention is pulled towards anything you might see or hear,
Just notice that and gently return it again to what you can feel.
As we approach our five minutes,
Feel free to continue on your own for as long as you'd like or end your formal practice here.
If you end now,
Try to transition gradually out of meditation,
Taking your time,
And carry the mindful awareness you've generated here into whatever you do next.
