Let's begin by sensing the body.
Noticing how we feel in the body right now.
And then find some anchor in your body to place your attention on.
Could be the breath.
See your feet against the ground,
Just somewhere.
See it arrest your attention.
Just sensing that area.
Feel yourself anchored in your body.
And for this meditation we're going to focus on the sense of sight.
You might want to keep a little bit of attention anchored in the body.
And then go ahead and open your eyes a little bit if they're not open already.
And let's just start out with a soft focus kind of towards the ground,
Just a few feet out in front of us.
And just allow yourself to gaze in a relaxed way.
And just be aware of the sense of seeing.
And just allow yourself to look and to notice the soft gaze.
And just allow light to hit your retina.
You really don't have to do anything with this.
You just have to keep the eyes open and soften the gaze a bit.
And then you can just relax and be restfully awake.
And notice how seeing happens all on its own.
Actually,
You can try this.
With your eyes open,
Try to not see.
And just kind of see how we're not really in control of this.
You can just sit here and relax and let seeing do its thing.
And we just remain restfully awake.
And just notice that seeing is happening.
Maybe even know yourself as the space in which seeing is happening.
You don't need to think about what you're looking at.
Just gaze.
And then let your gaze go wherever it wants to go.
Stay out in front of you,
Let it go somewhere else.
And just notice that looking is happening.
And something here is aware of the looking.
If it helps,
You can give yourself a break and close your eyes.
Or you can just leave the eyes open.
Whatever works for you.
And if you do take a break,
Just open your eyes after a while.
And just let looking happen in a relaxed way.
And if you have thoughts,
Just let them be in the background.
And then let it go somewhere else.
And then let it go somewhere else.
And where is the experience of seeing happening?
Is it happening out in front of you?
Where does seeing actually happen in our experience?
Just gazing with a soft focus.
And ourselves as the aware space in which seeing happens.
And then let it go somewhere else.
And then let it go somewhere else.
And then the last minute of this exercise,
Just bringing in kind of a fresh alertness to the process of gazing.
And then feeling ourselves as the receptacle for seeing.
And then checking in with ourselves.
How has this practice landed?
How are we feeling as a result of doing this practice?
Checking in with ourselves.
And how can we go forth from here into regular life?
Kind of gazing with a soft focus,
Being utterly present and aware as we move through our lives.
