So coming to the comfortable posture,
Whatever that means for you.
Maybe looking around a bit,
Seeing.
And whenever you feel ready,
Closing the eyes.
If that's helpful.
Feeling the whole body and whatever posture you took.
And see where that tension is naturally drawn to.
Maybe it's the conduct of the body and the floor.
Maybe it's sensation of the hand.
Hearing.
And it could be the sensation of the breath coming in and out.
There might be some thoughts popping up.
Even if it's possible,
Feeling tenderness behind this awareness or tension.
Or a sense of friendliness that invites all the sensation in the body and all the phenomena that happen in the mind.
It's called loving kindness or metta.
Maybe directing the attention gently to the hearing.
And knowing that there's kind of imagery happens or association.
Oh,
That's a car.
And not getting rid of that or saying that's bad.
Just gently tuning into the sound vibration.
And there may be,
You may be able to sense some lightness or sense of gentleness,
Tenderness.
Maybe a little appreciation,
Gladness that you can hear.
And gently guiding attention to the seeing.
Maybe you have eyes closed.
Maybe open.
Either way,
Seeing is a play of the light.
Shadow,
Color.
Just tuning into the process of seeing happening.
And seeing,
Really feeling to see if there's any tenderness or gentleness around the eyes.
And coming a little bit deeper around the head.
The way you think,
A big function of thinking happens.
Just feeling the texture of thinking.
Maybe planning.
Being curious.
And there's tenderness around that.
And coming down to around the nose and mouth where smelling and tasting happen.
Just a sense of friendliness,
Openness.
Maybe not much taste or smelling are going on but knowing that there's a neutral smelling sensation and neutral taste and sensation always happening.
And coming down to this heart center.
And the sternum.
My teacher usually says it's the doorway.
Heart mind may not have really a tangible physical place but heart center is the doorway.
And just sensing how it feels.
Heartness maybe soft.
Tightness.
Tingling warmth.
Even if it's helpful,
Sometimes putting a hand in the heart center might be helpful to make a genuine connection.
Feeling the warmth of the hand,
A little pressure.
Just there gentleness,
Tenderness,
And that touch.
And we're not trying to create this.
We're not trying to really forcing this feeling of love.
Not really.
We're just checking in to see if it's there or not.
There may be some restlessness happening or busyness or even sleepiness.
Rather just trying to push away or trying to get out of it.
Is there any way to be aware of those mental states with tenderness and gentleness?
Even if it's not possible,
No problem,
Just we can direct the attention anytime it feels overwhelming then bring the light awareness to your anchor.
Maybe hearing sensation of the whole body or the hands.
Education of the heart center.
Next.
And that just met the quality of the heart,
Loving kindness.
It may not be how you might imagine it might be.
So just setting aside expectation of what should happen.
Just tuning into just gentleness,
Tenderness,
Maybe soft and really gentle gentleness might be there.
