Move your body around a little bit to situate so that you won't need to make adjustments later on which could be distracting.
So take up a little more space.
Wiggle around and begin to settle in,
Palms over your lap.
Take a few deep breaths in and out.
This will be a simple practice but not easy.
The goal is to witness.
We will go through the layers,
Body,
Mind,
And more.
You may feel sleepy you may feel not relaxed at all.
Whatever happens for you is completely fine and normal.
It may be that putting attention on a body part is upsetting or it may be that it's soothing.
Try and witness what happens for you with a sense of welcoming for what's there.
It doesn't mean you like it,
Doesn't mean you're pushing it away.
You will expand awareness.
You will cultivate witness state.
Set the intention for an inner attitude of welcoming.
With your eyes closed feel into your body.
Like you're crawling from the outer world and the senses and stimulation in towards yourself.
Feel your whole body.
Try and create a mental picture of your body,
Where you are in this room,
Your surroundings,
Your positioning.
What you look like from the front,
Back,
From the left side,
From the right side,
From above.
Create a mental image of your whole body.
You may be visualizing in front of your closed eyes or somewhere else.
Just create a picture.
It may have much detail.
It may be like a stick figure,
No matter.
Create a mental picture of your body here and now and feel your body.
Don't worry if you find that you suddenly lose your attention.
Just continue the practice.
Observe all sensations and all bodily processes happening for you right now.
In the mental picture,
See those areas highlighted.
For example,
Digestion.
You might notice a color or a hue or a lighting up of that picture in that area.
See the mental image of that area and feel it.
Digestion.
Now try for breathing and any other sensation you notice.
Create a mental picture and feel.
Create a mental image of that part of the body and simultaneously feel.
The right elbow,
The right wrist,
The right hand,
Thumb,
Point your finger,
Middle finger,
Ring finger,
See and feel,
Little finger,
Left shoulder,
Left underarm.
See a mental image and feel.
Left elbow,
Left wrist,
Left thumb,
Pointer finger,
Middle finger,
See and feel,
Ring finger,
Little finger,
Throat,
See and feel,
Mental image of that area and sensation.
Middle chest.
Create a mental image at that area highlighted.
Right chest,
Middle chest,
Left chest,
Middle chest,
Behind the breastbone.
See and feel into the middle,
Middle of the chest,
Towards the back of the heart.
An attitude of welcoming.
Middle torso,
Belly,
See a mental image and feel sensations.
Low back,
Hips,
Welcoming.
Right hip,
Right thigh,
Right knee,
Right calf,
Ankle,
Right foot.
See the mental image and simultaneously feel.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth,
Left hip,
See and feel,
Left thigh,
Left calf,
Ankle,
Foot,
Left big toe,
Second toe,
Third toe,
Fourth mental image and feeling,
Fifth,
See the whole body,
See the whole body like an x-ray image and simultaneously feel welcoming sensations that are present.
Left foot,
Left calf,
Left thigh,
Right foot,
Right calf,
Right thigh,
Hips,
Pelvis.
See a mental image,
Simultaneously feel a subtle attitude of welcoming.
Left hand,
Forearm,
Upper arm,
Right hand,
Forearm,
Upper arm,
Both arms,
See a mental image,
Simultaneously feel.
Pelvis,
Abdomen,
Whole torso,
Whole torso,
See a mental image and feel welcoming.
Neck,
Throat,
Mental image and feeling simultaneously,
Whole head,
Whole head,
Whole body.
Create a mental image of the whole body,
Whole spine.
Observe the different parts of the spine up and down,
Down and up.
The whole body,
A mental image and feeling,
Welcome sensation.
It may seem good,
Bad,
Familiar,
Irritating,
Unique,
Different,
Anything that you observe,
Welcome it.
Expand awareness to perceive all sensation.
Welcome all sensation.
Maybe warmth,
Coolness,
Tightness,
Tickling,
Ants crawling,
Pain,
Welcome it all.
As you expand awareness,
Witness wherever your awareness goes.
Witness if it's drawn to certain areas in the body.
As you witness this process,
You can participate very deeply.
You can zoom out and zoom in.
You can scale out and in.
You can widen the lens.
You can witness the whole body.
You can observe it objectively,
Therefore you are not the body.
Your awareness must lie somewhere else,
Not in the body itself.
Now observe with ears what sounds do you notice.
A sense that you're welcoming them.
You're witnessing them.
They're not affecting you.
You can witness the senses,
Therefore you are not the senses.
You are not what you perceive.
Observe breathing.
Get out of the way and breathing will remain.
Breathing happening on its own.
Observe the mind,
Thoughts,
Opinions,
Preferences,
A story,
All the stories,
Beliefs,
Annoyances,
Worries,
Concerns,
Thoughts of another.
Observe the contents of the mind.
Create a mental picture of the mind and observe thinking and thoughts just like sounds and activity in the mind.
With a sense of welcoming,
You are not affected by them.
They are occurring.
You can watch the mind.
You can observe objectively the mind,
Therefore you are not the mind.
You are not the mind.
Awareness must rest somewhere else.
Now observe feeling.
The whole feeling tone.
Quality of the mood.
Create a mental image of the feeling.
Where it is,
What it's like.
You needn't feel anything in particular.
Open to what's there with a sense of welcoming.
Observe how the feelings change,
Morph,
Seem so present and then gone or different or moved on to something else.
Note the impermanence and changeability.
Observe how if you try to hang on to one,
It goes away after some time,
Slips away and then you're noticing something else.
You can observe and witness feeling,
Therefore you are not the feeling.
Your awareness must rest somewhere else.
Now witness the quality of presence,
Bliss and ease.
This presence that says this is enough to be here present.
This is plenty.
Maybe gratitude,
Maybe compassion,
Joy.
Now ask yourself who is present?
Who is witnessing?
Who is aware?
If I am not the body,
Not even the breath,
Thoughts,
Emotion,
Who is watching all this?
And inquire where is the end of it?
Where does it begin?
What's the shape?
Is it permeable?
Is indescribable,
Indefinable,
Yet undeniable witness?
Is there as vast awareness itself?
Settle back into awareness itself.
Merge with that awareness.
Abide in that awareness and rest in that.
Imagine being Lord of the arts,
Built into the air.
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