Before I'm going to start guiding you through the mindfulness of the feelings and the emotions as the sensations,
Let me remind you to keep an open and kind presence with what is here,
What is present,
And not what you think should be here.
So let's go ahead and get started,
Get settled into a comfortable position.
You want to be relaxed and alert at the same time.
Should be a sense of ease and steadiness.
And there is a certain quality of presence in this moment.
You can take a couple of deep breaths just to connect with your body,
With your breathing.
And maybe release any holdings that are present in your body.
And allow your body to breathe naturally.
You can keep your eyes open or closed to your preference.
Just know that if at any time if you feel overwhelmed,
Feel free to open them and orient yourself in the space.
And bring your attention to any area of the body that is asking for your attention.
And see if it's asking for release,
If you can release it.
Maybe just a little bit.
And as you're settling into the quietness and rhythm of your breath that is settling,
See if you notice any energy.
Maybe you can feel some pulsating or tingling.
Maybe area of tension or there's a sense of stuckness.
Or maybe you can sense some flow,
Some movement.
Whatever shows up,
Just be with it with your kind presence.
Now as you pay attention to the breath,
Let the waves of sounds,
Sensations,
Feelings,
Even thoughts rise and fall like the waves.
Like the waves of the ocean going around the breath.
This breath being your stability and anchor and sense of calm and ease maybe.
And notice how some of the waves get strong.
Some of the waves are barely noticeable.
But as your breath being your core area of attention,
Notice other sensations are coming in and pulling your attention away.
Then you can shift your attention to particular sensations that let you know that you're experiencing a feeling of emotions.
And kind of watch the quality of the experience.
Watch what happens to it as you pay attention,
As you meet it with this kindness and curiosity.
What happens to it?
How big is it?
Is it changing?
Is it moving?
What lets you know that you are feeling?
How do you know?
What is the felt sense of this sensation?
Or maybe you don't feel any sensation at all.
Notice if there's any judgment that comes with that.
Bring your attention to the awareness that numbness is a sensation and it's okay to feel numb.
And notice if there's any other destructions that come to your awareness.
It could be a thought,
It could be a sound,
It could be a particular sensation in your body,
Maybe pain or itching.
Just stay with what is present and periodically bring your attention back to your breathing as your anchor.
And if you notice that there is sensation or feeling or thought that comes that takes your attention away from your breathing,
See if you can rest your attention in the sensation of the body that's communicating this to you.
How strong is it?
Does it feel like a flood of sensation?
Do you feel like it's gonna increase and have a sense of overwhelm?
Or is it small and subtle,
Kind of like a tingling?
And if it's really strong and you feel overwhelmed,
Go ahead and return to whichever anchor makes you feel stable and secure,
Or at the very least neutral.
And whenever you're ready you can bring your attention back to the sensations.
So it's not so overwhelming.
And again,
Whether if you're with your breath or in the midst of exploring your emotions,
See if you can sense the impermanent nature of the experience.
How the sensations come and go,
How they change in intensity,
And there is a lifespan.
Some come and go fast,
Some stay and linger.
See if you can have this kind of attitude of hospitality and meet each and one of those experiences with kindness.
And if you notice resistance arise,
Meet it again with the hospitality and the sense of non-judgment.
And as you've been here present for the experience,
Whether it's strong or subtle,
Know that you're expanding your field of awareness to include the full range of your experience.
You're simply watching what comes into your awareness.
It could be in the form of breath or sound,
Or maybe body sensations,
Or the sense of energy moving.
You might even sense the movement through your body as well as through your mind.
What is it like?
What is a felt sense of your experience?
Do you have a sense of busyness or stillness?
Whatever you notice,
You can name it gently.
Notice if there is maybe a flow,
Maybe there are several feelings that go in the sequence,
Or maybe certain feeling that comes as a sequence to a thought,
Or maybe a body sensation that transforms into a thought or a feeling.
Nice.
Good.
See if you can notice the depth of the quality of your presence.
Maybe you can experience a sense of calmness and steadiness.
Or it may be you feel restless and frustrated.
Whatever it is,
Just meet it with non-judgment.
And simple,
Kind acknowledgement.
And as we're getting ready to transition out of this particular exploration,
I will ring the sound ball three times.
And just again,
Allow the sound to come to you.
And rest in this awareness.
And let's release that� G Jorge.
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