Over the past three days,
We focused on feeling,
Hearing,
And then seeing.
Today,
We'll bring it all together in a technique called See,
Hear,
Feel.
It's also sometimes called Note Everything,
Because every type of sensation that you could experience is within our focus range.
We'll acknowledge a sensation,
Label it as see,
Hear,
Or feel,
Depending on which it is,
And then focus on it intently for a few moments.
Let your attention float freely among all three channels of experience until it settles on one sensation.
Note and label it.
Remember to use a calm tone as you label,
And choose a pacing that's comfortable for you,
Not too fast or too slow.
Here we go.
Stretch up your spine and settle in by relaxing the rest of your body.
Allow your attention to freely float.
When a sensation becomes prominent,
Decide if it's see,
Hear,
Or feel.
Guessing is okay.
Smell and taste,
Or feel.
Then get totally absorbed in it for a few moments,
Unless it disappears immediately.
Then just move on to the next thing your attention is drawn to.
There's no need to feel any particular way.
Just pay attention to what you notice.
Bring mindful awareness to each sensation by concentrating on it,
Investigating it thoroughly,
And staying open to sensations being exactly how they are.
Keep your labeling going to stay on track.
If your mind wanders off,
Just bring it back again and again with kindness.
If you notice thoughts,
Instead of getting caught up in their meaning,
Be aware of the raw experience of observing the thought.
Is it mental talk?
Hear.
Is it a mental image?
See.
Hear or see the thought as a sensory experience similar to anything you might see or hear outside of you.
Notice the difference in being aware of thoughts as sensations versus trying to make sense of them.
Allow every sensation that comes up without trying to suppress anything.
Simply observe and explore.
If you have any reactions to anything,
Notice that the reaction itself is just another sensation.
See,
Hear,
Or feel.
Recycle the reaction.
Recycle the reaction by bringing concentration,
Clarity,
And equanimity to that sensation as well.
If you get sleepy,
Straighten up your spine again and consider opening your eyes.
Speaking your labels out loud can also help.
As we reach our five-minute timer,
Decide if you'll continue on for some time or end here.
If you choose to end here,
Take your time to let go of the practice and carry the concentration,
Clarity,
And equanimity forward with you.
