Choose a posture that will be the most comfortable for you.
Arrange the body comfortably and close your eyes.
Relax your belly,
Allowing the breath to settle into a natural rhythm.
Use the rise and fall of the breath in the belly to begin to gather your attention.
Center yourself here around the breathing by watching the breath,
One breath after another.
Wherever you move,
Now is the time to connect your attention to the principles of time really Functions,
Now begin to explore around your body with your mind.
Notice how different body parts feel.
As best you can,
Relax ideas about the body.
Let go of thoughts about the body.
As best you can,
Release images of what your body looks like.
Instead,
Tune into the direct sense experience of the body.
What does the body actually feel like?
Tingles,
Pulsations of sensation,
Some areas more dense,
Some areas medium,
Some areas with very little to feel,
Experiences of movement,
Experiences of temperature.
Continue to explore the felt sense of the body as directly as possible.
Through your experience,
Letting go of thoughts and images and turning toward pure sensation.
Let go of thoughts and images and turn toward pure sensation.
Turn your attention toward the edges of your body and notice the boundary where your body stops and the world begins.
Is there a distinct border or is it amorphous and fuzzy?
Not really a clear,
Defined edge,
More like an intermingling of the physical body with this space around it.
How about where your body is touching your chair or the floor?
Is there a clear border where you end and the chair begins?
Or is it more of one sensation,
Body and chair?
Explore the boundary in your direct experience.
Now return to the breathing in the belly.
What does the breath feel like right now?
Love that.
Thanks!
Putting down what you know about the breath.
Letting go of any images.
Instead exploring the direct experience of the inhale.
The direct experience of the exhale.
Feeling the sensations.
Pressure.
Expansion.
Movement.
Now allow your mind to move to any discomfort in the body and rest there in a light way.
Instead of labeling the area with the word pain,
Use the word sensation.
Release thoughts about the sensation.
Release mental images of the sensation.
Give the sensation permission to be exactly as it is.
Begin to explore the sensation gently.
What do you feel?
Is it concentrated or dispersed?
Does it feel solid or does it move a bit?
Does it have defined edges or does it fade into the area around it?
Is it sharp or is it dull?
Get as curious as you can about the sensation in a relaxed way.
Be easy with any unease that arises in the body and the mind as you investigate the direct experience of the sensation.
Don't try to fix or get rid of anything.
Now return the attention to the sensations of breathing in the body.
Give the sensation we've been exploring permission to be there.
Leave it as it is.
Don't try to block it out of your mind.
Exactly turn toward the sensations of breathing and observe the rise and fall of the breath in a simple way.
Allow the breath to feel like an internal massage.
Waves of relaxation through the body.
Remain here with the breathing,
Breath like a wave,
Body like the ocean.
Rest here clear and relaxed.
